Warm-up: Row 500 Meters 5 Minutes of practice on the Muscle-up transition 3 Rounds: 5 Muscle-up transitions 5 Tricep push ups 5 Dumbbell Squat Clean and Jerk Workout:“Nasty Girls” 3 Rounds for time: 50 Air Squats 7 Muscle-ups 10 Hang Power Clean 135/95# Powerlifting: A1: Clean Grip Deadlift 4 x 2-3 @30×0; Rest 4:00 A2: Close Grip Bench Press 4 x 1-2 @30×0; Rest 4:00 B: Sumo Deadlift High Pull 135/95# Every 20 seconds for 5 Minutes. C1: Glute Ham Raises 3 x 10-15 @10×0; Rest 30 seconds C2: Toes to Bar 3 x 12-15; Rest 30 seconds The Home Gym with Jake Breakey – video [wmv] [mov] http://youtu.be/N54AmNxPtjA?hd=1
