5000m row for time.
rest 5 min
Max kipping chest to bar pull-ups.
rest 2-3 min.
Max kipping two plate def. hspu
rest 2-3 min.
Repeat

max Snatch Double
max Clean and jerk doubles
Max 5 rep back squat
max 5 rep push press behind neck
3 heavy sets of bent over row
3x5 weighted pull-up - all working sets should be hard- slow eccentric on last rep

3 rounds with 1 min rest in between movements
max strict pullups
max strict hspu
max strict ring dips

rest 3-5 min.

6x 500 meters on rower at hard but sustainable pace with 1:30 recovery of slow rowing.

-Snatch 1 from floor 2 from hang- up to max the back of and 1 from floor 4 from hang.
-C&J 1 clean 2 jerks.
-Front Squat- 3x3 at 80-85% of 1rm
-max set of 5 push press behind neck
-Max set of 5 bent over row
-max set of strict pullup x 3

6x400 meter run at a hard pace that you can keep consistent.
2:30 recovery

First workout

12/25/2013

Snatch to Max
Clean and Jerk to max
3x5 Back Squat at 80-85%
3x5 shoulder press at 80-85%
3x5 weighted pull-ups
-The three sets of five should all be somewhere between 80 and 85%  No need to do 5 reps for all the warmup sets.  Just get to the working sets then go to work.
- all the pull-up sets should be hard and get a 5 second eccentric on the last rep.