06/04/14

A) “King Kong”
3 ROUNDS
1 heavy ass deadlift
2 muscle ups
3 kinda heavy squat cleans
4 hspu

B) Open Gym

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Oly
Clean – 5 x 3 @ 70%
Clean Pull – 5 x 4 @ 85% (of clean)
Front squat – 5 x 3 @ 75%

Gymnasty
3 x 12 Strict Pull-ups ( +lbs)
4 x 2 Rope Climbs ( advanced: Seated & Legless)
L-sit Hold on Bar 4 x 0:15′s




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