updates

062613

clean + 2 front squats + jerk

muscle up/handstand practice

062813

AM Session

back Squats

- 3 reps every minute on the minute, 10 rounds

deficit deadlift

- Standing on 4 inch deficit, one deadlift every 30 seconds, 10 reps

metcon:

20-15-10-5

KB swings 70/53

burpees

PM session

 snatch complex

- muscle snatch + hang (full) from knees, every minute on the minute, 10 rounds

clean and jerk complex

- power clean + hi hang (full) + split jerk, every minute on the minute, 10 rounds

handstand work

volume on muscle ups > 30 reps