Sunday, June 10, 2012

A. Front Squat
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Build to a 1RM, drop 15 to 30 lbs, and do 2 reps x 3 sets

B1. 3-5 perfect pull-ups or chin-ups @ 30x1 (add weight if necessary or go wider)
rest 60 sec.
B2. in 45 sec do AMRAP of thrusters @ 85/125 lbs. 
rest 120 sec
5 sets

No pull-up or chin-up? Do ring rows, same tempo.
1 chin-up or 1 pull-up? Do AMRAP of either movement in 2 min.