Thursday, October 4, 2012

A. Split Jerks
Beginners: 20 minutes of practice
Intermediate: 3, 3, 3, 3
Advanced: Hit a max, then down 15 to 30 lbs for 2 reps x 2 sets




B. AMRAP in 3 minutes:
20 double unders
5 burpees

rest 3 minutes.

C. AMRAP in 3 minutes:
7 KB Swings 50/70 lbs
7 box jumps 20/24"

rest 3 minutes

D. AMRAP in 3 minutes:
5 per arm DB power snatch 25/45 lbs
5 toes to bar