Sunday, December 9, 2012

Warm up should be 20 minutes. THis gives you time to prepare for both A and B. Beginners, take an extra 10 minutes for snatch practice.


A. AMRAP in 4 minutes
20 double unders
10 power snatches 65/95 lbs

Rest exactly 2 minutes.

B. AMRAP in 4 minutes

12 push-ups

10 Toes to Bar

C1. Weighted lumbar spine stretch 

10 reps plus 30 sec hold on last rep x 3 sets 

C2. Au cortados

 5 reps each direction x 3 sets