Wednesday, January 21, 2015

A. Snatch Balance
Snatch Balance from Rack
Advanced: 5 sets of 3 at 60-65% of your max; rest 2 min
Intermediate/Beginner: 5 sets of 7. Go up in weight with each set

B. Kipping hspu
Every 15 sec, do 1-2 kipping hspu x 3 min . The point of this is to work on transition into the hspu as many of you are a bit slow at this. Try hard to kick up and immediately start a quick but controlled descent. If every 15 sec is too challenging, go to every 30 sec for 4 minutes.

C. 4 Rounds For Time:
 chest to bar kipping pull ups x 12
shoulder taps x 30