Wednesday, Feb 20, 2013

AM.
A. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3


A. Advanced: AMRAP Front Squats @ 70 % in 30 seconds; rest exactly 30 sec x 5 sets. From the rack.

B.
For Time:
20 KB Swings @ 35/55 lbs
20 wall balls 14/20 lbs
20 chest to bar kipping pull ups
20 calorie row

Rest 3 minutes.
3 sets 

PM.

A. Snatch Cluster from Bridge City BeatDown2012
1-2 minutes, snatch every 10 sec for 13 reps
2-2:30 add weight
2:30-4:30, snatch every 10 sec for 13 reps
4:30-5:00, add weight to bar
5:00-7:00 snatch every 10 sec for 13 reps
7-8 AMRAP snatch Get as far as you can for total reps

women 85/95/105
men 145/165/185

Intermediate
women 65/75/85
men 115/125/135