A1. Snatch from blocks - See April 21, 2014
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.
Please take your time and micro-load on these.
A2. HSPU
We are back to strict HSPU
ADVANCED: 5 reps x 5 sets (add height to hands if possible)
INTERMEDIATE: to a height 5 reps x 5 sets
BEGINNER: Downward Dog HSPU @ 51x1 x 5 reps x 5 sets
Rest 60 sec between movements
B. 3 Round for Time:
Thrusters x 9 65/95 lbs
KB Swings x 15 35/55 lbs American style
Toes to Bar x 12
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