Måndag 19 augusti 2013

Medium

5-3-1 Weighted Dips @ 60%-80%-100 % of 1RM

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

Front Squats (40/30kg)
V-Ups
Kettlebell Swings (24/16kg)
Double Unders
Pushups with Clap 

Advanced

3-3-2-2-1 Clean & Jerk

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

Front Squats (60/40kg)
Knees2Elbows
Dips
Shuttle Runs
Handstand Pushups