Friday, November 8, 2013

A1. strict muscle ups
Advanced - 1-5 (if you have 5 do 1 muscle up plus 1-3 forward rolls x 3 sets
Intermediate: 3 reps with small hip spot x 3 sets
Intermediate 2: bent arm muscle up x 3 reps x 3 sets
Beginner 1: 3-5 chin ups followed by 3-5 bar dips
Beginner 2: 5 ring rows @ 31x3 followed by 5 tricep bench dips

A2. Power Clean
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles

Rest 90 sec between sets

B. 3 Rounds for Time:
    30 Double unders
    12 burpees
    10 Power Snatch 75/115 lbs

FrostFit competitors, skip Part B


PM. Come to lifting
A. Max snatch

B. 3 kipping muscle ups
10 box jumps
15 Kettlebell Swings 35/55 lbs
Equal times work to rest ratio
5 sets