Saturday, November 2, 2013

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set. 
Rest 2 minutes

A2.  Muscle Ups
Advanced: 1-5 strict; rest 2 minutes
Intermediate: bent arm x 3 reps (with or without a spot); rest 2 minutes
Beginner: either chin ups and ring dips or bar dips or eccentrics on chin ups and bar dips x 3 sets

B. 4 Rounds for time:
    Box Jumps x 15 20/24"
    Sandbag Clean and Jerk 10 reps 35/50 lbs

Beginners: step ups