Friday, February 3, 2012

If you squatted 2 days in a row then do either the press or handbalancing.

A. Back Squat or Press

Beginners: 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 30 lbs; rest 2 min.

B. 12 minutes for time:

5 yewkis or 5 static pull-ups or 5 weighted pull-ups or 5 ring rows (feet on/off box)

3-5 HSPU (advanced, be sure to do hspu from parallettes or plates). If you do not have a single hspu, then add some height and make it tough for 2-3 reps unbroken.

3 full cleans @ 115/155 lbs