Wednesday, February 2014

A1. Hang Power Snatch
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max in 20 minutes plus 1 set of doubles.  

 A2. Strict Pulling 
Beginners: 2 ring rows with a 10 sec eccentric x 4 sets
Intermediate: 30 sec eccentric, rest 15 sec, 20 sec arch scap pulling x 4 sets
Intermediate 2: 2-5 strict chin ups or pull ups (make sure your body makes contact with the bar). x 4 sets
Advanced 1: false grip ring pull ups x 2-5 reps x 4 sets

Rest 60 sec between movements.

B. For Time:
30 burpees
40 toes to bar
30 burpees