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11/2/12

Rich Post Chipper!!

 

Mobility For Lifts.

Shoulders

Pulling and landing positions

 

 

Strength

A1.  Snatch. 10 Minutes to biuld to a heavy single.

A2.  Clean & Jerk.  10 Minutes to build to a heavy single.

WOD

50 abmat situps

1 muscle up (3 ring dips, 3 pull ups)

40 abmat situps

2 muscle ups ( 6 & 6 )

30 abmat situps

3 muscle ups (9 & 9 )

20 abmat situps

4 muscle ups (12 & 12 )

10 abmat situps

5 muscle ups

 

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