Thursday, September 26, 2013

ADVANCED
A.
Every 120 sec:
3 power snatches 95/145 lbs
Prowler push x 20 meters there and back x 2 = 40 meters 180/270
5 sets
NOTE: if you can't do the power snatches prescribed, with no press out, please do Intermediate or Beginner)

INTERMEDIATE/BEGINNER
Every 120 sec
5 power snatches (choose a challenging weight, but no press outs).
prowler push - same as above)
5 sets

B1.  1 front flip (advanced - no mats)
rest 20 sec. 
B2. 30 sec handstand in as few sets as possible
rest 20 sec. 
B3. back walkover x 3 reps
rest 20 sec
B4. skin the cats x 2-5 reps
rest 20 sec
3 Rounds

NOTE: there are far too many progressions and variations to list them. Your coach will individually prescribe for you.  

OR, if you shudder at the thought of doing B, go onto C.

C. 30 shoulder taps
25 air squats
15 Kettlebell Swings 35/55 lbs
3 rounds for time