Sunday, January 27, 2013

A1 and A2 is for Beginner and Intermediate. Advanced go to A only.
A1. Power Snatch from Blocks
Beginners: 5, 5, 5, 5, 5; rest 60 sec.

Intermediate: 3, 3, 3, 3, 3; rest 60 sec. 

A2. HSPU
Beginners: downward dogs or on box x 5-7 reps x 5 sets; rest 90 sec.
Intermediate: 3-5 reps x 5 sets; rest 90 sec.

A. Advanced: Every 2-3 minutes perform:
5  Snatches 105/145 lbs
2-5 strict hspu - chest to wall
5 sets
More advanced should go on the 2 minute clock.

B. Tabata Double Unders x 8 sets