Tuesday, November 19, 2013

A1. Box Squats
5, 5, 5 @ 22x2

A2. Strict Toes to Bar or Skin the Cats or Pass Throughs
Beginners: skin the cats @ 31x3 x 5 reps
Intermediate: strict toes to bar x 5 reps
Advanced: for some of you, strict toes to bar will be quite easy. IF this is you, please do:  strict skin the cats. If this is too easy for you, add in the pass throughs from Front lever to Back lever position.
3 sets

Rest 60 between movements.

B. Power Cleans (Not for Time) 5 reps for Beginner and 3 for Intermediate and 1 rep for advanced. Advanced, this should be max effort.  Start at about 90% for your first single.
After your cleans, please do: 5 wall walks AFAP.
Beginners: take your time and do 5 reps
5 sets
Rest 2 minutes.