Monday, July 29, 2013

A. Snatch plus OHS
 Beginners: 5, 5, 5, 5 Just OHS and from the rack
Intermediate and Advanced: 2 power snatches plus 3 OHS x 5 sets; rest 90 sec. Go up in weight with each set.

B. On a 2 minute clock:
15 Toes to Bar
5 burpees
AMRAP Double Unders

Rest 2 minutes

C. On a 2 minute clock:
20 shoulder taps
5 burpees
AMRAP kipping muscle ups or AMRAP false grip kipping pull ups

Rest 2 minutes

D. On a 2 minute clock:
10 ring dips or reduce reps of ring dips, or do bar dips or push ups
5 burpees
AMRAP OHS 65/95 lbs 

Rest 2 minutes

Repeat B and C and D.

NOTE: If you do not have a toe to bar, do the following:
A1. 5 stall bar skin the cats @ 30x1; rest 30 sec.
A2. 5 burpees AFAP
A3. 20 double under attempts
3 sets

No shoulder taps? Do the following:
B1. chest to wall 30 sec hold; rest 30 sec.
B2. 5 burpees AFAP
B3. 5 ring rows
3 sets

Have trouble with the OHS?
A1. 5 push ups; rest 30 sec
A2 5 burpees AFAP
A3. Wall Squats x 5 @ 33x3
3 sets