Sunday, Dec 1, 2013

A. Hang Power Cleans
Beginners: 5, 5, 5
Intermediate and Advance: 3, 3, 3, 3

B. HSPU
Beginners: downward dog @ 31x1 x 5 reps x 5 sets
Intermediate: same as above but with feet pulled off the floor.
Advanced: chest to wall x 2-5 reps x 5 sets
Rest 2 minutes. 

C.   AMRAP in 2 minutes.
     Burpees x 7
    Toes to Bar x 7
    Rest 4 minutes.
     3 sets