Tuesday, February 19, 2013

A1. Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3

A2. Pull ups
Beginners: 3-5 elevated heel ring chin ups x 30x1 x 5 sets; rest 60 sec.
Intermediate: 1-5 chin ups  x 5 sets; rest 60 sec.

A. Advanced only:  Clean and Jerk
Every 90 sec, do 5  power clean and jerks at 70% for 5 sets. Take care with every rep.  Focus on your technique. 


B. Advanced only: (do this only if you have 4 solid chin ups unbroken). 
chest to bar chin up ladder. On the first minute, do 1 chin up, then 2 on the second minute, 3 on the third minute and so on.

C.  21-15-9 For Time
     Double Unders
     burpees