A. Split Jerks from Rack
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs for ONLY 1 set of doubles.
B. AMRAP in 20 minutes - The tempo will be slow and steady.
3 Front Squats
5 HSPU
5 Pull - ups @ 30x1
Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.
Intermediate/Advanced: Pick a weight at which you can do 3 unbroken. Look in your book for your previous weights. It should be tough but manageable.
For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height.
For the Pull Ups
Beginners: Barbell Rows @ 41x1 5 reps
Intermediate: 2-3 reps in either chin up or pull-up grip.
Advanced: All 5 reps.
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