11 Feb 2015 – WOD


A) Beginner
A1) Push jerk: 5 x 5
*Add load as form allows
A2) Vertical push (down)

A) Intermediate & Advanced
A1) Push jerk: 2-3 reps @ 80-90%, totalling 12-18 reps
A2) Vertical push (down)

B) All Athletes
3 rounds, with 1 minute rest between rounds:
30 seconds, max rep hang power cleans
40 seconds max rep front squat
50 seconds max rep over the bar burpees
– The goal weight is 70% of bodyweight for males, and 60% females

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