Tuesday, February 28, 2012

A. Power Cleans
Beginners/Intermediate: 25 min of practice.
Advanced: warm up to 80% of your max clean and do 2-3 reps on the minute for 9 minutes.

B. Row 500 meters
push jerk x 15 95/135 lb
Row 350 meters
push jerk x 10 95/135
row 200 meters
push jerk x 5 95/135 lbs

Beginners do push press. No split jerks.