TUESDAY
25/11/14

LEVEL 2

Warm-up
30 sec Air Squats
30 sec Press-ups
30 sec Sit-ups
30 sec Lunge

3 rounds

A) Power Clean; build to a heavy touch and go double; 20 minute time limit

B) 10 min Pull-up Skills

C)
100 Double-unders
1 round Cindy
75 Double-unders
2 round Cindy
50 Double-unders
3 round Cindy
25 Double-unders
4 round Cindy

Cindy 5 pull-ups, 10 press-ups, 15 squats

LEVEL 3

Warm-up
5 minutes row/assault/ski
5 minutes primal movements

A)
Every minute 6 minutes:
10 Push-Press (60/40)

B)
Every minute 6 minutes:
10 KB swings; full swings; (32/24)

C)
False Grip Ring Pull-up; 3 reps; 5 sets; Tempo 32X2

D)
For time:
30 Double-unders
15 Burpees to 6″ target
3 rounds

Rest 2 minutes

Repeat