Saturday Training

9/29/2012:
Strength Work
6 x 1 of the following clean and jerk complex:
1 squat clean, 2 hang power clean, 1 split jerk
*use 70% of the weakest lift in the complex
*for the first clean, receive the bar below parallel

CrossFit WOD
for time:
35 t2b
30 box jumps – 30″/24″
25 push press – 135/95
*this is meant to be done quickly and as unbroken as possible

Gymnastics Development
Group 1
8 sets of 15 seconds work, 45 seconds rest:
max kipping pull-ups
*use the next thinnest band from what you would use for strict pull-ups
*then*
8 sets of 10 seconds work, 20 seconds rest:
max hspu with abmats
*if unable to kick up inverted against the wall, perform 1 wall-walk every 30 seconds for 4 minutes instead

Group 2
8 sets of 15 seconds work, 45 seconds rest:
max muscle-ups
*then*
8 sets of 10 seconds work, 20 seconds rest
max hspu

Mobility
Pick 1 Drill from each Running, Squatting, Bench, and Overhead Pressing posters
Spend 3-5 minutes each