Wednesday, September 24, 2014

A. Clean and Jerk
Advanced: Daily max plus 1 set of doubles.
Intermediate: Work up to a tough 3 RM and do 4 sets at that weight.  

B. For Time:
10-20 strict Toes to Bar (More advanced do skin the cats on the rings). Toes to Bar are considered SASS (Straight Arm Scapular Strength), so absolutely no bend in the elbow. Same for the skin the cat. Also make sure your feet are off the floor when you begin.
20-30 kipping Toes to Bar

Less Advanced: This is you if you do not have a strict toes to bar but you do have 4 to 6 toes to bar,  but you add an extra kip between reps. 
Accumulate 30 kipping toes to bar as quickly as possible. Be sure to record time.

No Kipping Toes to Bar?

C. Run 400 meters
     20 Kettlebell Swings 35/55 lbs
     Rest 90 sec. 
     4 sets