Sunday, December 22, 2013

A1. Cleans
3, 3, 3, 3

A2. 15 - 30 sec support hold on rings. Advanced in ring dip position and beginner in push up position. 

Rest 60 sec between movements

B. AMRAP in 20 minutes:

Hovering push ups  x 5 
rope climbs x 2 (advanced - arms only straddle from seated position).
TGU x 4 (2 per side) Go heavier than usual. Beginners do 10 (5/side)