Saturday, June 22, 2013

A1. CLEANS (See wed, June 19)
Beginners: 5, 5, 5 (power is fine); rest exactly 30 sec.
Advanced: 2 cleans x 3 sets. Rest exactly 30 sec.

A2. HSPU
Beginners: downward dog x 5 reps; rest exactly 60 sec.
Intermediate: downward dog but feet must leave the floor x 5 reps; rest exactly 60 sec.
Advanced: 3-5 reps x 3 sets; Rest exactly 60 sec.

B. 50 meter shuttle sprint x 4 lengths = 200 meters (must touch the ground at each end except when you cross the finish line).

rest 3 min

C. Repeat B except now carry a 35 or a 60 lb sandbag. The bag must touch the ground and be cleaned at each end, except when you cross the finish line.