Monday, May 16th, 2011

Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes;
and then,

Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Push-Ups x 12 reps
(use Games standards – hands release off floor at bottom – but make sure butt and gut stay tight and maintain integrity of the movement)
Run 200 meters

3 minutes will be enough time to complete each set and get some rest before starting the next set. This is the intent of the workout.. Today is a great day to work on your form form for power cleans and the push-ups.