Monday, June 30, 2014

 A1. Snatch High Pulls
Advanced/Intermediate - go 10-20 lbs past your 1RM or 3RM snatch or power snatch(whichever is highest) and do 3 sets of 5 reps.
Beginners: 5, 5, 5, 5 (go up in weight with each set)
rest exactly 45 sec.

A2. Ring Dips - See April 14, 30, 2014
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips  @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest exactly 60 sec.

B. 4 Rounds For Time: - See May 7, 2014
False Grip ring pull ups (strict) x 5 (must have turn out at bottom)
Hang Clean to Thruster x 9 95/135 lbs
Squat jumps x 30

Or do: strict chin ups or pull ups or Ring Rows
Regular air squats instead of jumping squats