Friday, 14 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight if able to perform 5 unbroken)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10 (NOT Hip Extensions; watch the video)

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 5 @ 40% Squat 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
1 x 5 @ 40% Clean 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE STRENGTH
1) 15 minutes to establish a 1RM Overhead Squat
2) Power Clean:  3 x 3 @ 80% Clean 1RM

CONDITIONING
6 rounds for time:
6 Power Snatch, 115/80#
12 Ball Slams, 20/14#
18 Wall Balls, 20/14#

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