Day off for those who have been following the competition training.
A. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 3 singles, then down 20 lbs for 1 set of doubles.
B. Power Cleans from the blocks
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles
C. Probably only the beginners and the intermediate folks will have time for Part C.
AFAP with strict form
2 rope climbs
2 gym lengths of lizards
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