Beginners: 22x2 5, 5, 5 - be sure to include at least 2 warm up sets.
Intermediate: 3, 3, 3, 3 - include at least two warm up sets.
Advanced: Max, then -15 to 20 lbs x 2 reps x 3 sets - The squats should only take a maximum of 25 minutes so for those doing Bulgarian, don't make too small of jumps. If unsure, ask your coach.
A2. Muscle Ups
Beginners: 7-8 reps of barbell rows @ 32x2 x 4 sets - go up in weight with each set.
Intermediate: Your coach will give you your progression.
Advanced: Strict - 1-3 reps x 4 sets
B. Every 150 sec: Box Jumps with a Freeze Squat 7 reps 28/34", followed immediately with 20 shoulder taps AFAP x 5 sets.
3 minutes for beginners and beginners do 30 sec chest to wall.
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