WARM UP
Please include:
supinated weighted PVC (for advanced) bodyline. 10 reps and hold 10 sec on last rep.
Cartwheels (non gymnast variation) x 5 per side x 5 sets
Less advanced: leggy windmill x 5 each direction x 5 sets
A. Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 2, 2, 2, 2
Advanced: Daily Max
B. Benchmark
Helen 3 Rounds for Time:
400 meter run
21 KB Swings 35/55 lbs
12 kipping pull ups
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