Friday, January 17, 2013

A. Advanced:
AFAP:
Power Snatch x 5 reps 95/135 lbs
Kipping muscle ups x 5 reps

Rest 2 minutes.
6 sets

Intermediate:
7 power snatches
10 chest to bar kipping pull ups
rest 2 minutes.
6 sets 

Beginner:
7 power snatches
rest 30 sec.
5 ring rows @ 31x3
rest 60 sec
6 sets.