Wednesday, May 7, 2014

A1. Snatch Balance - See April 1 and 25, 2014
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3

Intermediate/Advanced: take 50-60% of your max snatch x 5 reps x 3 sets.

Rest 60 sec.

A2. Ring Dips - See April 14, 30, 2014
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets

Rest 60 sec.

B. 4 Rounds For Time:
False Grip ring pull ups (strict) x 5 (must have turn out at bottom)
Hang Clean to Thruster x 9 95/135 lbs
Squat jumps x 30

Or do: strict chin ups or pull ups or Ring Rows
Regular air squats instead of jumping squats