Monday, December 31, 2012

A1. Hang Power Clean
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3

A2. Ring Dips
Beginners: Elevated heel bar or ring dips x 3-5 reps x 5 sets
Intermediate: 1-5 deep ring dips x 5 sets
Advanced: Support hold ring dips x 1-5 reps x 5 sets (Most of you will do intermediate).

B. On a 7 minute clock:
Row 1000 meters. In the remaining time, do AMRAP 7 DB Power snatches (per arm) and 7 DB Push Press (per arm) 35/60 lbs