Monday, December 9, 2013

A. 5 snatches @ 75-80% of your max
Rest 30 sec.
AMRAP in 2 minutes:
5 x Kipping HSPU
5 x Kipping Chest to bar Pull ups
7 x double unders
Rest 2 minutes.
4 sets

NOTE: intermediate please go on a 3 minute clock.  This is you if you cannot do each round unbroken. You can also reduce reps to 3. The idea is to go hard and fast. It shouldn't be, do a rep or two, rest.

No kipping HSPU but you are close? Elevate head.

Not even close? downward dog HSPU

Beginners - do power snatches or, if your shoulder mobility is really poor, do deadlifts.

You may kip with a band ONLY if you have a 30 sec eccentric. For those with shoulder instability or injuries, strict x 2-3 chin ups or pull ups.

NO 30 sec eccentric and no strict? Please do 3 ring rows (sit in the chair if necessary).  No tempo today. 

Double Unders: single unders are fine. If you have a couple double unders and you would like to get better at them, simply reduce the reps.