Training December 28th, 2012

Level 1:
A. Deadlift  3,3,3.   Rest 2 minutes

B. Front Squat  2 reps x 10 set.    45s between sets.   Start @ 60% 1RM

+
5 rounds for time
5 hang power snatch  (or 10 KBS)
10 sit-ups

Level 2:

A. Power clean 3, 3 ,2, 2,1, 1; rest 2 min

B. Squat clean from mid- thigh  2 reps x10 sets; rest 45 seconds - start at 50% of 1RM add per set if lift is made clean. 

+

5 rounds for time:
5 power snatch @80% 1rm
10 GHD sit ups