Wednesday, December 21, 2011

A. In one minute do:
5 squat cleans @ 120/170 lbs
In the remaining time, do AMRAP Toes to Bar
rest 3 min.
4 sets
Score is based on total number of toes to bar you do in the 4 sets.


B. At the top of the minute for 7 min:
4-7 Pseudo planche push-ups
ARMAP (weighted) pistols (alternating legs)

Intermediate: At the top of the minute for 7 min:
3-7 regular push-ups
AMRAP pistols to a box (alternating legs)

Beginners: At the top of the minute for 7 min:
5 push-ups to a chosen height
AMRAP air squats
Score is based on number of pistols and squats you do