Friday, 28 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)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER WEIGHTLIFTING
The linked video (in red) has a great visual and written explanation.  Pause for a 3 count in the bottom position before standing.

INTERMEDIATE WEIGHTLIFTING
3-Stop + 1 High Hang Snatch:
 5 x 2 @ 65% Snatch 1RM

CONDITIONING
With a 12-minute running clock:
100 Double Unders
With the remaining time, perform as many rounds as possible:
7 Push Jerks, 135/95#
200m Run

• Post rounds (+ reps, if partial round) to comments.