Saturday December 22nd, 2012

Level 1:

A1. Barbell Forward Lunge   8-12/ leg.  x 3 sets.  Rest 1 min between legs. 

A2. Ring Rows  8-12 reps.   x 3 sets.   Rest 2 min

+

10  minute AMRAP
Thrusters 95#/ 65#
(at the top of every minute 5 barbell lateral burpees)

+

5-10 minute air dyne cool down and stretch. 


Level 2:

A. Back squat 4, 2, 4, 2; rest 2 min
B. Hang squat snatch; build to a 3 rep max in 3 attempts (each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
+
4 sets of :
2 min AMRAP @95%
7 thrusters 95/65#
7 chin ups
Rest 6 min