Thursday, November 28, 2013

A. Power Cleans
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, plus 1 set of doubles. Take no more than 15 minutes to reach your daily max.

B. Pulling
Beginners: 5 ring rows @ 31x3 x 4 sets (Be very strict with these. Be sure to "sit in the chair" when necessary, and try and extend knees as much as possible without losing the integrity of the movement). rest 90 sec.

Intermediate: Either 3-5 chin ups or pull ups. If you have 3-5 pull ups, please do 2-3 cyclical ring chin ups @ 31x3 x 4 sets; rest 90 sec.

Advanced: some form of an archer.  x 2-5 reps x 4 sets; rest 90 sec.

C. AMRAP Wallballs in 60 sec.
     Rest 30 sec.
    AMRAP KB Swings in 60 sec.
     Rest 30 sec.
    AMRAP Toes to Bar in 60 sec.
    Rest 30 sec.
    3 sets