Tuesday 051413

Q1 - Warm Up

Run LONG

Toe Touch III 2 x 5

Test OHS 3 x 5

lLengthen & Strengthen Series

SB Shoulder Series         2 x 30

TP Post Cuff Int / Ext 2 x 30

Q2 - Skill & Technique 3 x 45:15

KB BUP         Max

Ring Dips         Max

Rev Lunges Max

Q3 - Strength & Power

A1 Muscle Snatch 4 x 5

A2 SL Hurdle Jumps 3 x 5e

B1 Thrusters 4 x 5

B2 MB GHD Sit Ups 3 x 5 - 10

C1 Deadlift Wk 2 70% x 3, 80% x 3, 90% x 5+

C2 Pull Ups 3 x 7

Q4 MetCon Challenge

Tabata Tuesday

Double Unders  - Max Reps

Tri / Bi Blast