Monday, 9 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 3 sets:
1) Burpees x 10
2) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
3) Butterfly Kip OR Gymnastics Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


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

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 5 @ 70% HBBS 1RM
2) Press:  3 x 5 @ 70% Press 1RM
- Rest 1 minute between all sets.

CONDITIONING
5 rounds for time:
4 Clean & Jerks, 165/110#
200m Run

• Post time to whiteboard / comments.