Monday, September 15, 2014

A. 1 clean high pull plus 1 hang clean x 7 sets - start at 70% of 1RM, and go up 3 % each set.
INTERMEDIATE: start around 80% of your max.

Beginners: 3 clean high pulls plus 3 hang cleans x 7 sets - Simply add weight if you have solid form. 

B1. Back Squats 8-10 reps or 6-8 reps @ 32x2; rest 60 sec. x 4 sets

B2. Strict HSPU
Advanced: accumulate 40 hspu as quickly as possible and in as few sets as possible.

Intermediate: eccentrics x 1.1 x 4 sets; rest 60 sec.1 eccentric = 10 sec

Beginner: Downward dog 1.1 x 4 sets; rest 60 sec. 1 eccentric = 10 sec.

C. 3 Rounds For Time:
box jumps x 5 20/24"
Toes to Bar x 7
KB Swings x 9 35/55 lbs

Absolutely no stopping on this one.  Be sure to reduce reps if you cannot do all 3 rounds unbroken.