Tuesday, February 24, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Snatch High Pull plus Snatch
Advanced/intermediate: 1 snatch high pull plus 1 snatch x 5 sets. 
Beginner: 2 snatch high pulls plus 2 snatches x 5 sets.

B. 3 Rounds for Time:
     Kipping bar muscle ups x 5
     OHS x 8 65/95 lbs

Rest 5 minutes:

C. 3 Rounds for Time:
  Kipping Ring Muscle ups x 5
  OHS x 5 95/135 lbs