May 2, 2012 – Competition (May 11)

Workout of the Day
A.
Two sets, not for time, of:
Muscle-Ups x 4-7 reps
Burpee Box Jump x 10 reps
Toes to Bar x 15 reps

B.
Six sets of:
Hang Clean x 3 reps
Rest 10 seconds
Pistols x 6 reps (3 each leg – alternating)
Rest 2 minutes

C.
Two sets for times of:
135/95 lb Back Squat x 10 reps
100′ Farmer’s Carry
85/65 lb Front Squat x 20 reps
100′ Farmer’s Carry
65/45 lb Overhead Squat x 30 reps
100′ Farmer’s Carry
3 Muscle-Ups
Rest 2 minutes