Monday 12.1.13

1. Weighted Pull-Ups
Every two minutes, for a total of 5 sets, complete 3 heavy weighted pull-ups.
example below
Post weights for each segment - e.g.:
1. 24 kg x 3
2. 28 kg x 3
3. 32 kg x 3
4. 32 kg x 2 (failed on third attempt)
5. 32 kg x 2 (chin was just below bar on third)

if you can't do weighted, do strict, if you can't do strict, 5x6 quality negatives. (you should be kicking and clawing)

2. Amrap in 12

Complete as many rounds and reps as possible in 12 minutes of:
5 Man-Makers 45/25
10 Chest to Bar
15 KB swing 70/53

3. You Choose

3-3-3 

light weight

Jerk Balance, Drop Snatch, Tall Clean

4. Based on 3

5-5-5-5-5

medium weight

if you did jerk balance, do behind the neck jerks

if you did drop snatch, do snatch balance

if you did tall clean, do hang squat cleans

5. Squat

1. 5 @ 60% of 1-RM
2. 3 @ 75%
3. 1 @ 85%
4. 3 @ 80%
5. 3 @ 85%
6. 2 @ 90%
7. 8 @ 70%
8. 8 @ 70%
9. 8 @ 70%

Rest exactly 2 minutes between sets