Tuesday, November 6, 2012

After your warm up, take 15 minutes to warm up for Part A. Don't rush! There will be plenty of time.

A. See October 9, 2012
 Every 30 seconds, perform 2 Power cleans and 2 push press x 8 sets.

Choose your weight wisely for this one.  For advanced folks, you will be looking at about 65 to 70% of your max push press. For beginners, it will be more like 80 to 90%. 



B. Take 10 minutes to work on the au cortado and then do: 

5 Au cortados each direction x 5 sets; rest 2 minutes.