Wednesday, 30 April 2014

WARM UP
1) 8 minutes, alternating:
   a) Toes-to-Bar
   b) Wall Walks OR Handstand Walks
2) 5 minutes – Coach’s choice of dynamic warm up.

BEGINNER WEIGHTLIFTING
Push Jerk:  5 x 3 – Choose a weight that is challenging but allows you to perform the first set of 3 Push Jerks with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to a Heavy Single of the complex:  Clean (full) + Push Press + Push Jerk + Split Jerk.

CONDITIONING
Amanda
9-7-5 for time:
Snatches (full), 135/95#

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