1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

October 8th 2013

October 07, 2013

Warm Up

Row 1K using Tabata intervals, 1 min. moderate tempo, 30 sec. intense tempo.



Muscle Up work 15 min.

*use this time to continue to improve the weak points of your MU; kipping swing in the false grip, holding the false grip, transition from pull to dip using the band, dipping/ kipping dip, etc.”


Shoulder Press


break 2 min. between sets

Advanced Athletes

-Power Snatch up to 1RM, 4-5 work sets

-Power Snatch 2RM, 3-4 work sets

-Power Clean from blocks above the knee, 3RM, 4-5 work sets

-Clean Pulls from blocks above the knee, 5RM, 4-5 work sets


10 min. AMRAP of:

-25 Double Unders

-10 KB Snatch (5/Arm) 24kg

-10 Pull Ups

About the Author