Saturday, 29 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH (alternating sets; 1a, 1b, 1a, etc.)
1a) Front Squat:  3 x 5 – rest 1 minute.
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can perform more than 20 Strict Pull Ups) – rest 1 minute.

INTERMEDIATE STRENGTH
15 minutes to establish 1RM Front Squat.

CONDITIONING
4 rounds, EACH for time:
6 Snatch (Power or Full), 135/95#

9 American Kettlebell Swings, 32/24kg 

12 Burpees
Rest 3 minutes between rounds.

• Post time for EACH round to comments.