Friday- 05/25/12- C&J Work, Row/RD/DU Metcon, MWOD 90/365

BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
For time.

MWOD 90/365-
http://www.youtube.com/watch?v=46EDDftgFZI