Friday 15^th Jun ‘12        

A] Raw Strength

Perform 5-5-5-3-3-3 reps of:

-Push Jerk

55-63-70-77-85-93%

B] Main site

5 rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
-10 barbell OH Pistol squats 20/8kg,

-22 minute cap-

*For the rope climb, begin seated on the ground.

*For the handstand push-ups, the ears should dip below hand level.

*For the one-legged squats, alternate legs.

# Pistol squats Sub:

.1 6 reps per round,

.2 PVC OH

.3 HOH (Hands over head),

.4 30 Pistol squats,

.5 90 Air squats.

# L-rope climbs Sub:

.1 reduce height,

.2 No legs,

.3 standard rope climbs,

.4 3 get ups.

C] After Party

AMRAP 5min of:

-10 AB mat sit-up

-20 hollow rocks

Sprint 100m

Hollow Rocks:

-Every time the heels go down that is 1 rep,.

Enjoy