A. Clean and Jerk
Advanced: Go to a Daily MAX in 20 minutes followed by 1 set of doubles at 20 lbs less.
Intermediate: Find a heavyish weight for 3 reps and do a total of 4 sets at that weight.
Beginner: 5, 5, 5, 5 Go up in weight with each set if your coach gives you the go ahead.
B. Ring Dips
Advanced - accumulate 30 ring dips as quickly as possible. Bicep MUST go deeper than top of ring.
Intermediate - Accumulate 30 bar dips as quickly as possible.
Beginner: 3 sets of 10 push ups; rest 90 sec.
D. Row 1000 meters
30 Burpees
Row 750 meters
20 Burpees
Row 500 meters
10 Burpees
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