Thursday, May 23, 2013

Warm Up should include:
A. Lizard - choose between high and low variation x 2 lengths
B. Rolls on back to butterfly, straddle, squat, pistol, etc,

A. Snatch 
Snatch
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max


B. AMRAP in 12 minutes:
     Strict Pull ups or chin ups or false grip pull ups x 2-5 reps
     Back Squats NOT from the rack x 10 reps 95/135 lbs  AFAP
     Box Jumps x 5  20/24" These must be performed touch and go.