Saturday 11th May 2013

A) Strength:
Push Jerk
        3x3 @90%

B) Conditioning:
AMRAP 5min
        15 Box Jumps 24/20”
        15 Push-Ups
        Rest 2mins
        AMRAP 5min
        15 Wall Balls 10/6kg
        15 Kettlebell Swings 32/24kg


Weightlifting Class:

• Power Snatch - 70% x 1 x 5
  Power Clean & Jerk - 70% x 1 x 5
  Clean Pull - 90% x 2 x 3
  
• 3 sets; no rest:
  300m Row
  15KB Swings
  
  This is how you Clean Pull...

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