Wednesday, 23 July 2014

WARM UP
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING
1) Strict Press:  3x5
2) Bent Over Row:  3x8

INTERMEDIATE WEIGHTLIFTING
1) 14 minutes to establish a 2RM Snatch.
2) Snatch:  1x1 @ 95% Snatch 2RM from #1, 1x1 @ 90% – Rest 90 seconds between sets.

CONDITIONING
21-15-9 
for time:
Wall Balls, 20/14#
Hang Power Cleans, 100/65#
15-minute time limit.