Saturday, November 24, 2012

Last Day of Skill Week

A. Cleans from the blocks
Beginners: 5, 5, 5, 5
Intermediate: 2, 2, 2, 2
Advanced - Max, then down 20 lbs for 2 reps.

B1.  Double Unders x 4 sets
Advanced: 1 min AMRAP; rest exactly 100 sec.
Intermediate: 2 min AMRAP; rest exactly 100 sec.
Beginners: 3 minutes of practice; rest exactly 100 sec.

B2. Deadlifts; rest exactly 100 sec.
Advanced: 30 sec AMRAP @ 185/255 lbs

Intermediate and Beginners: 15 perfect reps at a challenging weight. Your coach MUST watch at least 2 of your sets. If your form is less than perfect, the rep does NOT count.

B3. Toes to Bar x 4 sets
Advanced: AMRAP UNBROKEN x 4 sets
Intermediate: AMRAP in 1 Min
Beginners: 2 Minutes of practice