Saturday, April 27, 2013

A. Power Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then 1 set of doubles.

B. Ring Dips
Beginners: Do push ups x 5 reps x 5 sets
Intermediate: 1-3 bar dips with or without a spot x 5 sets
Advanced: either support hold ring dips or standard ring dips (support hold only at the top) x 1-5 reps x 5 sets

C.  AMRAP in 7 minutes
     Kipping Pull ups or chin ups x7 (chest to bar for advanced)
     OHS x 7 65/95 lbs
     Burpees x 7