Monday, July 4, 2011

A1. Sprint 100 meters - 50 meters there and back with a sandbag. You must touch the ground at each end x 3
rest 30 sec

A2. Beginners: 1 negative pull-up x 3

Intermediate: 1-5 chin-ups or pull-ups x 3

Advanced: 1 arm chin-up x 3

rest 30 sec.

A3. chest to wall handstand x 30 sec hold x 3

rest 30 sec

B. Do 2 clean and jerk on the minute for 9 min at 80% of your 1RM.