Monday, September 9, 2013

Coaches, if you keep the warm up to 10 minutes you will have plenty of time to complete.

A. Power Clean

Advanced: Take 20 minutes to find your 3 RM Power Clean.

Intermediate: 3, 3, 3, 3

Beginner: Hang Power Clean x 5, 5, 5, 5

B. ADVANCED:
AMRAP IN 20 MINUTES
NO RACK - 10 UNBROKEN FRONT SQUATS @ 65% OF YOUR MAX @ 00X1
3 STRICT MUSCLE UPS (MAY HAVE A SPOT)
7 BOX JUMPS 30/36"

B. INTERMEDIATE:
AMRAP IN 20 MINUTES
NO RACK 10 UNBROKEN FRONT SQUATS @ 75% OF YOUR 3RM
3 BENT ARM MUSCLE UPS (MAY USE A SPOT), OR 3 STRICT RING CHIN UPS OR REGULAR CHIN UPS FOLLOWED IMMEDIATLY BY 3 RING DIPS OR BAR DIPS
7 BOX JUMPS 24/30"

B. BEGINNER:
AMRAP IN 20 MINUTES
MAY USE A RACK, 10 UNBROKEN FRONT SQUATS (YOU MAY GO UP IN WEIGHT WITH EACH SET) @ 22X2
30 SEC ECCENTRIC CHIN UP OR 5 RING ROWS @ 30X3
7 BOX JUMPS OR 10 STEP UPS