Thursday, August 8, 2013

A. Clean
Beginners: From the blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then doubles (if you are competing in BCBD skip the doubles)

B. HSPU (BCBD SHOULD SKIP THIS)
Beginners: Downward dog HSPU x 5 reps x 4 sets ; rest 100 sec.
Intermediate: chest to wall elevated x 5 reps x 4 sets; rest 100 sec.
Advanced: chest to wall x 2-5 reps x 4 sets; rset 100 sec

BCBD
AM.
Every 90 sec: do 5 full cleans, 3 burpees and 5-10 KIPPING hspu x 5 sets (Cleans at 70 % of your max). (If you are in the women's BRUTE division, replace with push ups).

EVERYONE ELSE:
3 rounds for time:
KB Snatch  (do one arm and then the other= 8 per arm) x 16 35/55 lbs
BJ Burpees x 12 24/30" (one rep is a burpee and a jump onto the box and then down onto the other side).

PM. BCBD
3 rounds for time:
KB Snatch x 16 35/55 lbs
BJ Burpees x 12