Thursday, June 20, 2013

Warm up - please include, among other things - role and step behind.

A. TGU
Beginners: 5, 5, 5
Intermediate/Advanced: 3, 3, 3, 3

B.  For Time:
     Power Jerk x 10 85/145 lbs
     KB Swings x 20 35/55 lbs
     Power Jerk x 8
     KB Swings x 15
     Power Jerk x 6
     KB Swings x 10
     Power Jerk x 4
     KB Swings x 5

Rest 10 minutes

C.
AMRAP  kipping pull-ups x 30 sec (Advanced do chest to bar)
AMRAP burpees x 30 sec
Rest 1 minute
3 sets