Monday, April 14, 2014

A. Clean and Jerk
Advanced: Find your 1 RM in 20 minutes
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5 (push press if this is still a new skill for  you). 

B. Every minute on the minute, do 10 kipping pull ups until you hit 75 burpees.

Note: reduce kipping pull ups and burpees if necessary. To do prescribed, you should hit at least 10 burpees in the first round.

Beginners: do 5 ring rows followed by 3-5 burpees. Rest 60 sec 5-7  sets