8/31/10

Training:
part 1:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
(% of higher max, clean or power clean)
B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light work - work perfect positions)
C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min
(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)

rest 6+ hours

part 2:
5 sets for run times:
10 burpees AFAP
25 unbroken chin ups
Run 400 m @ 90%
rest 3 min b/t sets (time runs only)