Monday, February 23, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Clean and Jerk
Advanced: Go to a daily max and then do 2 sets of doubles at 7-10 kg less.
Intermediate: 4 sets of 3 (all at same weight)
Beginner: 5 sets of 5. Go up in weight if your coach gives you the go ahead. 

B.  3 Rounds for Time: 
     Touch and go clean and jerks x 10 75/115 lbs
     Toes to Bar x 10

Rest 3 minutes.

C.  3 Rounds for Time:
     Box Jumps x 10
     HSPU x 10

Rest 3 minutes

D. 3 Rounds for Time:
     Power Snatch x 10 x 75/115 lbs
     Burpees x 10