Thursday, August 22, 2013

Warm Up:
Please Include - windmills - both arm and leg variation
brachiation drills
straddle ups and weighted shoulder openers

AM. BCBD
Every 5 minutes:
3 power snatches 105/165 lbs
4 wall walks (Kiss the wall)!
10 burpees
6 sets 

Everyone Else:

A. For Time:
Hang Power Cleans x 15 105/165 lbs
10 toes to bar
Box Jumps x 25 24/30"
10 toes to bar
Push Press x 25 85/135 lbs
10 toes to bar
KB Swing x 25 55/70 lbs (american for BCBD competitors)
10 toes to bar

BCBD. PM
A. For Time:
Hang Power Cleans x 15 105/165 lbs
7 toes to bar
Box Jumps x 25 24/30"
7 toes to bar
Push Press x 25 85/135 lbs
7 toes to bar
KB Swing x 25 55/70 lbs (american for BCBD competitors)
7 toes to bar