Monday, Dec 22, 2014

A. Daily Max Clean and Jerk - advanced - take 20 min to find your max and then 1 set of doubles at 7-10 kgs less.

Or: find a heavy 3 reps and do a total of 4 sets at that weight.

Beginners: 3 reps x 5 sets. Wait for your coach to give you the go ahead to put more weight on the bar. Hang power is fine as is push jerk or push press. 

B. Bar muscle up or toes to bar practice. 15 minutes

C. 3 Rounds for Time:
OHS x 12 65/95 lbs
Toes to Bar x 20
Double Unders x 40

NOTE: you should be able to do OHS unbroken on first round, toes to bar in 2 sets on first round and double unders either unbroken on first round or 2 sets.