Wednesday 5/3/14 – Competition

Workout of the Day A. Two sets, not for time, of: Bar Muscle-Ups x 3-6 reps Handstand Walk x 15-20 meters Butterfly Chest-to-Bar Pull-Ups x 12-15 reps B. Every minute, on the minute, for 6 minutes: 5 Squat Cleans (70-85/47.5-62 kg ) Work for

Monday 3/3/14 – Competition

Workout of the Day A. Three sets, not for time, of: Muscle-Ups x 3-8 reps Kettlebell Push Press x 10 reps (pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing) Butterfly Chest-to-Bar Pull-Ups x 12-15 reps B.