Saturday, Sept 7, 2013

WARM UP
COSSACK X 2 LENGTHS
CROSS STEP X 2 LENGTHS
COSACK TO CROSS STEP X 2 LENGTHS
BRACHIATION DRILLS


ADVANCED
A. Hang Power Cleans
Daily Max plus Doubles


A. INTERMEDIATE
Hang Power Clean x 3, 3, 3, 3

A. BEGINNER
Hang Power Clean x 5, 5, 5, 5


B. ADVANCED
6 Rounds for Time
Thrusters x 7 35/45 bs (DO NOT DROP BARBELLS)
KB SWINGS X 15 35/55LBS

B. INTERMEDIATE
Reduce  the weight on the thruster AND KB. The thrusters and KB swing should be done very quickly.

B. BEGINNER
10 Thrusters ( perfect form)
rest 15 sec.
10 KB Swings
rest 60 sec
5 sets