SATURDAY, SEPTEMBER 14, 2013

A. Jerks
Advanced - Daily Max plus 1 set of doubles (from the blocks)

Intermediate: 3, 3, 3, 3

Beginner: Push Jerk 5, 5, 5, 5

B. Prowler pull (not with the ropes) x 30 meter there and back =60 meters
Women @ 90 Men @ 180 lbs
   15 push jerk 75/125 lbs
10 burpees
rest 4 minutes
4 sets

C1. Back walkovers (advanced from standing position) x 5 x 3 sets
C2. Forward rolls x 5 reps (advanced do handstand walk x 3-4 reps plus forward roll x 3 sets

Note: Your coaches will have various progressions for you.