Level 2&3 17-JAN-2013 (PM)

18 Jan

Level 2

Squat clean 5×3

Pull ups 5x max strict

Level 3

Squat snatch 6×4 (65% 1RM)

or snatch balance and snatch high pulls

Handstand holds and free standing handstand practice

WOD

10mins AMRAP

7 push ups

7 power cleans

or

7 ring push ups

5 heavy power cleans

Penalties:

Burpee tuck jump – each time your feet jump out wide on the power clean

1min basket hold – that’s because I don’t like AMRAPs as it gets people lazy so I have set up minimum rounds people will have to complete. The penalty was for each uncompleted round.

Results:

17012013

Great effort all and I will see you next Monday and Thursday in two weeks!

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