Tuesday, March 22, 2012

A. (Power) Cleans
Beginners: Power Clean 5, 5, 5
Intermediate: Cleans: 3, 3, 3, 3
Advanced: Cleans: Max for 1 rep, then down 15 to 20 lbs, 2 reps x 2 sets


B. Take 5 minutes to create your most interesting jump.   Or:

B. 20 sec AMRAP Box Jumps at an appropriate height.
     rest 60 sec.
     5 sets

C. 400 meter run @ 90% intensity
     rest 4 min
     repeat

Try and repeat your times.