Friday, April 19, 2013

A. Power Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate/Advanced: Every 10 sec do:
3 singles @ 70%
rest 60 sec.
3 singles @ 75%
rest 60 sec
3 singles @ 80 %
rest 60 sec
2 singles @ 90 %

NOTE: Intermediate should be at a slightly higher percentage on each set.
See April 16 for Daily Max on clean and jerk

B. AMRAP in 20 minutes
HSPU (chest to wall) x 5 reps
Arms Only Straddle Rope Climbs x 2 reps
Box Jumps x 5 reps 36/30"

NOTE: Your coach will give you the individual progression for the straddle rope climb.