Saturday, 25 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Pistols x 5 (each leg)
B) 7 minutes:  Movement-specific Warm Up for the Clean & Jerk.

BEGINNER WEIGHTLIFTING
1) Front Squat:  3x3 – As heavy as possible with no misses.
2) Strict Press:  3x3 – As heavy as possible with no misses.

INTERMEDIATE WEIGHTLIFTING
Clean & Jerk Complex:  1 Low Hang Clean (from below knees) + 1 Push Jerk + 1 Split Jerk – 12 minutes to work up to a heavy set with no misses.

CONDITIONING
As many rounds as possible in 30 minutes:
10 Chest-to-Bar Pull Ups
400m Run