Monday, November 4, 2013

A. Clean and Jerk
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: daily max plus doubles.


B. Elizabeth
21-15-9
Power Clean 95/135 lbs
Ring Dips

For those competing in FrostFit, do as close to prescribed as possible.

IF you have 5 ring dips, do 15, 9 and 3 but keep the power cleans @ 21, 15, 9.
If you have 8 -10 ring dips, do prescribed.
IF you have no ring dips but have bar dips, do 3-5 reps/round
No bar dip? Do tricep bench dips x 7 reps (Elevated heels will make it more challenging).

Beginners:
7 power cleans
7 tricep bench dips 
Rest 90 sec.
4 sets