09.24.13 Tuesday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

(L1)

5x1 Low Hang Clean (HNM)

(L2) and (L3)

5x1 Low Hang Power Clean+Front Squat (HNM)

--BETTER--

"Amanda"

9-7-5 

Muscle Ups 

Squat Snatch (135/85)

(L1) - as prescribed

(L2) - 3 pull-ups + 3 dips per muscle up rep (95/65)

(L3) - 3 banded pull-ups+ 3 box dips (65/45)