Saturday, March 2, 2013

A. Snatch
Beginners: 5, 5, 5, 5 From the blocks
Intermediate: 2 hang power snatch plus 2 power snatch x 5 sets
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets

B. Push Press
Beginners: 5, 5, 5, 5
Intermediate and advanced: 2-3 reps x 4 sets. Go up in weight if you hit 3 reps.

C. Tabata Toes to Bar x 8 sets
Beginners: 7, 7, 7, 7; rest 2 min
Intermediate: AMRAP in 60 sec x 5 sets; rest 2 min.