FRIDAY WORKOUT

17.2!   WORKOUT: 50′ Walking Front Rack DB Lunge (35/50’s)(20/35’s) 16 Toes 2 Bar (Knees Raises) 8 DB Power Cleans (35/50’s)(20/35’s) 50′ Walking Front Rack DB Lunge (35/50’s)(20/35’s) 16 Toes 2 Bar (Knees Raises) 8 DB Power Cleans (35/50’s)(20/35’s) 50′ Walking Front Rack DB Lunge (35/50’s)(20/35’s) 16 Bar Muscle Ups

SUNDAY WORKOUT (FIT)

Open skills and an “oldie”…   SKILLS: Toes to Bar/Shoulder 2 Overhead rhythm and practice *Use rings and take 10 minutes to practice   WORKOUT: “Open Workout 12.3” 15 Box Jumps (20″/24″) 12 Shoulder 2 Overhead (75#/115#) 9 Toes 2 Bar *As many reps as possible in 18 minutes*