Saturday, 22 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 STRENGTH
1) Back Squat (any style):  3 x 5

2) Power Snatch:  3 x 5
Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) Low Bar Back Squat (LBBS):  3 x 3 @ 85% LBBS 1RM
2) Power Snatch:  3 x 3 @ 65% Snatch 1RM
Rest 1 minute between all sets.

CONDITIONING
As many rounds as possible in 9 minutes:
6 Deadlift, 135/95#
6 Hang Power Clean, 135/95#
6 Front Squat, 135/95#
6 Push Press, 135/95#

• Post rounds to comments.