Wednesday, November 26, 2014

A. Clean and Jerk
Advanced/intermediate: Do 2 cleans and 1 jerk. First working set at 80%, 85%, 88%, 90%, 90%
+/- 5 %

Beginners: Hang clean and jerk: 5, 5, 5, 5
Push press is also fine.
Go up in weight if your coach gives you the go ahead.

B. HSPU
Advanced: Accumulate 20 strict hspu to the floor followed by 30 kipping hspu
Intermediate: same as above but to a height.
Beginner: protracted push ups x 3 sets x 10 reps; rest 90 sec.

C. 3 Rounds for Time:
kipping pull ups x 15
thrusters x 15 65/95 lbs
ring dips x 15