10/13/09 Tuesday

Warm Up!

Main Set:
L3: 5 rnds for time
5 Muscle ups
3 Clean and Jerks (Heavy - 75% of 1 rep max)
2 Dead Lifts (Heavy - 90% of 1 rep max)

L2: 3 rnds for time
5 Muscle ups
3 Clean and Jerks (Heavy - 75% of 1 rep max)
2 Dead Lifts (Heavy - 90% of 1 rep max)

L1: 3 rnds for time
6 pull ups/ 6 dips
2 Clean and jerks (50% of 1 rep max)
1 Dead lift (70 % of 1 rep max)