Monday, August 5, 2013

A1. Back Squats
5, 5, 5; rest 90 sec.

A2. Ring Dips
Beginners: 5 push ups x 4 sets; rest 90 sec.

Intermediate: 3-5 bar dips or ring dips @ 31x1 x 4 sets; rest 90 sec.

Advanced: Support Hold Ring Dips x2-5 reps x 4 sets; rest 90 sec.

B. Every 3 minutes:
5 Full Cleans 115/165 lbs
10 push ups (advanced do dynamic jumping push ups or clapping push ups)
4 sets