Tuesday, February 18, 2014

WARM UP
Keep it to 10 minutes with 5 minutes dedicated to clean and jerk warm up drills.  

A. Clean and Jerk
Beginners: Hang Power Clean and Push Press 5, 5, 5, 5
Intermediate and Advanced: Go to 1 RM in 20 minutes.  Then do 2 sets of doubles at 10-20 lbs lighter. Intermediate folks will be more like 10 lbs under your max for your doubles. 


B. AMRAP Wall Balls in 60 sec. 14/20 lbs
     Rest 60 sec.
     AMRAP Double Unders in 60 sec
     Rest 60 sec.
     5 sets