Saturday, 13 July 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 / INTERMEDIATE STRENGTH

15 Minutes to Establish a 1RM Jerk (racks may be used)

CONDITIONING
“Elizabeth” (Power version)

21-15-9 for time:
Power Cleans, 135/95#
Ring Dips