Wednesday, 28 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted PullUps x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Strict 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 Clean
2) 5 sets:  1 Hang Squat Clean + 2 Front Squats

INTERMEDIATE WEIGHTLIFTING
5 sets:  2 Clean High Pulls + 1 Squat Clean + 1 1&¼  Front Squat 
@ 70% Clean 1RM
- Rest 1 minute between sets.

CONDITIONING
3 rounds for time:
20 Box Jumps, 24/20
20 Kettlebell Swings, 24/16kg

• Post time to whiteboard / comments.