WHITEBOARD – 26 September 2013
Workload:
Front Squat: Build to crisp 5 rep max, then 4x5x90%
Then:
16 Minutes to complete:
2000m/1500m Row
*1 Minute on, 1 Minute off
**Stop once you hit 2000 total metersWith any remaining time perform an AMRAP of:
3 Muscle-ups
1 Handstand Push-up
Notes: See the “Crisp” comment? That means there should be no real grinders in your max set. I want the squats done with speed today.
For the second part, post any questions you may have. A sub for MUs and Handstand Push-ups is 4 Pull-ups and 2 Ring Dips for each round.
Beyul Training 
Missed the post.
Muscle snatch and full snatch complex up to 60# then just muscle snatch up to 70#
5 sets of 3 muscle snatch at 60#
then 7 min AMRAP of 150m row, 8 hand release push ups, 10 wall balls, 16#
3 rounds + 150m
FS: 205 x 5
185 x 4 x 5
WOD : row completed in 8 rounds, then 2 rounds of 4 pullups 1 HSPU + 4 pullups
95# front squat
4×5 at 80#
WOD – 6 rounds row for 1500m, 4 rounds pull ups (blue band) and ring dips