Sunday, December 9, 2012

Warm up should be 20 minutes. THis gives you time to prepare for both A and B. Beginners, take an extra 10 minutes for snatch practice.


A. AMRAP in 4 minutes
20 double unders
10 power snatches 65/95 lbs

Rest exactly 2 minutes.


B. AMRAP in 4 minutes
12 push-ups
10 Toes to Bar

C1. Weighted lumbar spine stretch 
10 reps plus 30 sec hold on last rep x 3 sets 

C2. Au cortados
 5 reps each direction x 3 sets