Wednesday, December 24, 2014

A. Hang Power Clean
Advanced: In 20 min, go to a daily max. Then do 1 set of doubles at 7-10 kgs less.
Intermediate: 4 sets of 3 reps (should be heavy but manageable. If you miss a rep, rest and repeat. You need to get 12 reps in).
Beginner: 5 sets of 5. Go up in weight if your coach gives you the go ahead. 

B. Bar muscle up practice. If you are proficient with your bar muscle ups, go onto C.

C. 4 Rounds for Time:
Bar muscle ups x 6
Burpee Box Jumps x 15

If you do not have a bar muscle up, do 15 kipping chest to bar pull ups or chin over the bar.