Friday, 23 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER WEIGHTLIFTING
1) Burgener Warm Up for the Snatch
2) 5 sets:  1 Snatch + 2 Overhead Squats

INTERMEDIATE WEIGHTLIFTING
4 x 2 reps of the complex:  2 Snatch High Pulls + 1 Snatch w/ hold for 3 count in bottom position
@ 70% Snatch 1RM

CONDITIONING
As many rounds as possible in 12 minutes:
200m Run

• Post rounds to whiteboard / comments.