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Sunday, March 8, 2015

Monday, March 9, 2015

A. Every minute on the minute, do 3 full snatches (if mobility allows) @ 80-85 % of your 1RM. 
Beginners: do 5 reps from hang and go up in weight with each set if your coach gives you the go ahead. 
Less advanced will be more at 85%.  
 6 sets

B. Advanced:
AMRAP kipping bar muscle ups in 3 minutes.
Rest 3 minutes.
AMRAP kipping ring muscle ups in 3 minutes.


AMRAP Kipping chest to bar pull ups (unless you did them yesterday) in 3 minutes. This is for you ONLY if you can do less than 10 kipping unbroken pull ups. 

Or: AMRAP Ring Rows in 3 minutes. Pick a standard and stick with it!

C. 3 Rounds for Time:
Kettlebell Swing x 25 35/55 lbs
Burpees x 15

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