Friday, September 27, 2013

A. ADVANCED
On a 3 minute clock:
5 clean and jerks 105/155 lbs (no press outs)
10 kipping chest to bar pull ups
4 sets

FrostFit competitors, you may reduce reps and weight and still do A. 

INTERMEDIATE
A1. clean and jerk x 5 reps x 4 sets; rest 30 sec.
A2. AMRAP kipping chin ups in 60 sec. x 4 sets
Rest 1 minute

BEGINNER
A1. clean and jerk x 5 reps x 4 sets; rest 60 sec.
A2. 5 ring rows @ 31x3 x 4 sets; rest 60 sec.

B. Row 300 meters
10 renegade rows 25/55 lbs
Rest 2 minutes
4 sets

FrostFit Competitors - come to lifting for PM