Tuesday, December 2, 2014

A. Advanced/Intermediate:
Do 1 power clean plus 2 front squats. First working set @ 75% of your max clean. Then go to 78%, 81%, 84%, 84%
+/- 5%

Note: this is a repeat of Saturday, December 29, 2014. If you hit all your numbers do the following: 81%, 84%, 87%, 87%.

Beginners: Hang Power Cleans x 5, 5, 5, 5 Go up in weight if your coach instructs you to do so.

B. Bar muscle up practice or Toes to Bar practice for 15 minutes.

C. AMRAP in 8 minutes:
     Burpees x 10
     Wall Balls x 12 14/20lbs.

Note: If you plan on competing in the open I want you to work with a partner and have her/him count your reps. Don't be scared to go lighter on the medicine ball. The weight seems light but it gets heavy very quickly.