Thursday, May 8, 2014

A.  Snatch
Advanced: Take 15 minutes to find your max snatch
Intermediate: 3, 3, 3, 3 (last set should be a true 3 rep max, ie. you might fail on a rep. If this happens, take 60 sec and get the last rep in).
Beginner: 5, 5, 5, 5 (Go up in weight with each set).
Rest 2 minutes.


B. 
     Sled pull with rope x 15 meters (Pull sled across line and then sprint back with rope).  x 1 length
     Rest exactly 60 sec
     2 Rounds
     KB or DB Squat 35/55 lbs x 15
     burpees x 12
     Rest 2 minutes
     3 Sets