Wednesday, January 2, 2013

A.  Push Press or Jerk
Beginners: Push Press 5, 5, 5
Intermediate/Advanced: Split Jerk - Max, then down for 2 reps x 2 sets

B. Hang Squat Clean Ladder
   10 down to 1.
See Friday, January 27, 2010 and June 8, 2011, May 28, 2012, August 3, 2012 August 28, 2012
95/135 lbs.

You must do 10 reps unbroken (ie, don't put the bar down).  Then 9 reps unbroken and so forth. You may only put the bar down after you finish a set.  


B. FrostFit Competitors
AMRAP in 20 Minutes
350 meter row
15 thrusters 55/85 lbs
10 kipping pull-ups