Or, if you squatted yesterday, power cleans.
Beginner: from blocks. Don't worry about numbers and reps. Just practice for 20 min. If you perform the movement properly, add weight. If you make the weight, but you are in the splits, you muscle it up, or you catch it on your chest, redo the lift and do not go up in weight.
Intermediate and Advanced: Max, then 10 to 20 lbs down for 2 reps x 3 sets; rest 2 min.
B. For Time:
3 rope climbs (use your legs, jump, whatever)!
30 foot lizard walk
15 push jerk 65 lbs
4 Rounds
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