Mon Aug. 5 "Frosted Flakes"

Move

1) 5 x 3 Banded Pull Ups

2) 15 Min. AMRAP
200m Run
5 Pull Ups/Ring Rows
5 Power Cleans
30 Sec. Rest

Train

1) Strict Weighted Pull Ups: 3-3-3-3-2 (building)

2) Frosted Flakes

For Time (18 Min. Time Cap)
1000m Run
25 Bar Muscle Ups
30 Power Cleans (185/135)

Stimulus

1) Focus on maintaining a tight body. Go through the full range of motion from lock out at the bottom to chin over at the top.

2) This is a chipper style workout that includes a little bit of everything. The run will take about 5:00 minutes, holding a faster pace because there is only one. The BMU (or sub) should take about 6 minutes. Break them up into small sets and sub for a difficult pull up movement. The power cleans will take roughly 5:00 minutes or less. Pick a moderate weight that can be completed in quick, drop singles or small cycled sets.

Extra Credit

Strict Press: On the 3:00 x 3 Sets (building)
3 Strict Press