Monday, 23 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 5
2) Press:  3 x 5
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 5 @ 77.5% HBBS 1RM
2) Press:  3 x 5 @ 77.5% Press 1RM
- Rest 1 minute between all sets.

CONDITIONING
10 minute ascending round AMRAP:
3 Burpee Box Jump, 24/20”
6 Hang Clean to Thrusters, 135/95#
6 Burpee Box Jump, 24/20”
6 Strict Pull Ups
9 Hang Clean to Thrusters, 135/95#
9 Burpee Box Jump, 24/20”
9 Strict Pull Ups
12 reps…

• Continue along the rep scheme until time runs out.  Post rounds and extra reps to whiteboard / comments.