Sunday, April 12 ,2014

A1. Front Squats Session 1-6 - rest 90 sec.
Beginners @ 32x2 x 4 sets
Advanced: @ 30x1 x 4 sets

A2. Support hold  x 15-30 sec. I want locked out elbows, no pike, looking straight ahead, and palms turned outwards.  X 4 sets; rest 60 sec.

B. AMRAP in 4 minutes:
     KB Swings x 9 35/55lbs
    Sandbag thrusters 40/70 lbs x 5
    Box Jumps x 5

Rest 8 minutes

Repeat

Beginners:
KB Swings x 10
rest 30 sec.
Sandbag thrusters x 5 Keep it light
rest 30 sec.
Box Jumps x 5
Rest 2 min
5 sets