Tuesday 11.1.2016

Strength

Every 2 min for 8 Sets Power Clean and Jerk (Start at 50% and work up to a heavy)

Conditioning

“Aces High”

10-8-6-4-2
Hang Power Clean 135/95
30-24-18-12-6
Sit-ups

Finisher
100 Russian Twist

Competition
3 Rounds
25 GHD Sit-ups
50 Double Unders

Beginners’

Strength

Every 2 min for 8 Sets 1 Power Clean and Jerk (add weight each set)

Conditioning

8-6-4-2
Hang Power Clean
24-18-12-6
Sit-ups

Finisher
75 Russian Twist