A. Back Squat See December 20, 2014
Advanced/intermediate: Take 10 minutes to work up to a heavy triple and
then do 3 more sets at that weight. I want a tempo of 00x1 to be used.
Remember to follow the tempo in your warm up.
Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes
B. Bar Kipping Muscle up practice for 15 minutes or Toes to Bar practice.
C. For Time:
21-15-9
thrusters 65/95 lbs
kipping pull ups
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