WEDNESDAY, SEPTEMBER 14, 2011

A. Clean and Jerk
Beginners and intermediate: 20 minutes of tech work

Advanced: work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.


B. 400 meter run
15 hspu
400 meter run
10 hspu
400 meter run
5 hspu
400 meter run



Your coach will help with individual prescriptions.