Monday, April 09, 2012

A. AMRAP HSPU in 60 sec or AMRAP Press 65/95
AMRAP KB Snatch left hand 30 sec
AMRAP KB Snatch right hand 30 sec
Rest 4 min.
4 sets

B1. Pistols 5 reps per leg or 5 wall squats @ 2222
B2. 1 leg back extensions @ 30x1 x 8 reps
B3. Barbell rows for beginners (if you do not have chin-up or pull-up x 8 reps @ 2222 (go up in weight with each set)
B3. Advanced: AMRAP UNBROKEN Muscle-ups (you may kip).
3 sets