Sunday, March 1, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Box Jumps x Touch and Go unbroken x 5 sets; rest 60 sec.
If you break your rhythm your set is finished. For advanced only.

Intermediate and Beginner: AMRAP box jumps in 15 sec. Your focus is to land as softly as possible.  x 6 sets; rest 60 sec.

B.  Every 2 minutes:
3 clean and jerk at 80-90% of your max plus 7 burpees x 5 sets

Less advanced will be at 90%.

Beginners: 5 clean and jerk plus 5 burpees. Rest 2 minutes x 5 sets. Go up in weight with each set.

C. AMRAP in 6 minutes:
OHS x 9 65/95 
Shoulder taps x 30