A. Back Squat - See December 20 and Dec 27, 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. 3 Round for Time
Power Jerk x 7 105/155 lbs
kipping ring muscle up x 5
Jumping barbell squat x 20 45 lbs
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