Monday, February 17, 2014

A. Front Squat
4-6 reps x 4 sets @ 22x2
Beginners rest 2 minutes. Advanced rest 3 minutes.  If you hit 6 reps, go up in weight.  

B. AMRAP in 30 sec Power Snatch 75/105 lbs
     Rest 30 sec.
     AMRAP in 30 sec Toes to Bar
     Rest 30 sec.
     AMRAP in 30 sec Ring dips or bar dips
     Rest 30 sec
     5 sets

Beginners:
Hang Power Snatch x 7 reps
rest 30 sec
30 sec arch scap pulling
rest 30 sec.
push ups x 5
Rest 30 sec.
5 sets