Wednesday, January 15, 2013

A. Advanced:
On the minute, Clean the bar and do 3 push jerks @ approximately 75-80 % or your 1RM clean and jerk x 5 sets = 5 cleans and 15 push jerks. 

Intermediate and Beginner 1:
Press Complex - 1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.

Beginner 2-
3 press plus 5 push press x 4 sets; rest 2 minutes.

B. On a 5 minute clock:
Row 21 calories
15 burpees
5 sets

Reduce reps if necessary. I want the burpees unbroken and the row to be at about 95 % intensity. Hold back just a bit.

Beginners:
Row (coach's discretion)
Rest 60 sec. 
burpees (coach's discretion)
rest 60 sec. 
5 sets