Friday, 20 September 2013

WARM UP
• 3 sets (10 minutes or less; select movement appropriate to skill level):
3) L-Sit on Parallettes x 10 seconds

4) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 3
• Then, perform the Burgener Warm Up for the Clean

BEGINNER WEIGHTLIFTING
3 sets x 2 reps:  1 High Hang Clean + 2 Front Squats (perform this complex twice for each set)

INTERMEDIATE WEIGHTLIFTING
3 sets x 2 reps:  1 High Hang Clean + 2 Front Squats @ 75% Clean 1RM (perform this complex twice for each set)

CONDITIONING
3 rounds for Max Reps:
1 minute Max Effort Thrusters, 95/65#
1 minute Max Effort Pull Ups
- Rest 1 minute between rounds.

• Post total reps to whiteboard / comments.