Wednesday, January 7, 2014

A. Advanced - Take 20 minutes to find a Daily Max Clean and Jerk - see Dec 22, 2014

Or: 4 sets of 3 reps. Go up in weight with each set. - See Dec 22, 2014

Beginners: 3 reps x 5 sets. Wait for your coach to give you the go ahead to put more weight on the bar. Hang power is fine as is push jerk or push press. - See Dec 22, 2014

B. 30 sec AMRAP power cleans @ 60 % of your 1RM
     Rest 90 sec.
     6 sets

C. 3 Rounds for Time:
   kipping hspu x 15
   kipping chest to bar pull ups x 15
   thrusters x 15 65/95 lbs

Part C should not take longer than 7 minutes.