Tuesday, January 21, 2014

A. Power Snatch
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: In 20 minutes hit a 1RM.

B. AMRAP Shoulder Taps in 30 sec (line should be no more than 1 foot from wall for advanced).
Rest 30
AMRAP Kettlebell swings in 30 sec  35/55 lbs
Rest 30 sec
AMRAP jumping air squats in 30 sec.
Rest 60 sec.
5 sets

Beginners:
30 sec chest to wall hold
rest 30 sec
10 Kettlebell swings
rest 30 sec.
5-10 air squats @ 2222
rest 60 sec.
3-5 sets