Training October 1st, 2012

Level 1

Quickly build to a tough single with good form in the power clean

4 sets
A1. Romanian Deadlift 6-8 reps  @ 3010.  Rest 1 minute.

A2. Russian Step-Up (add weight with DB or BB)  10 reps each leg.  Rest 1 minute

A3. mini band face pull with external rotation.  10 reps.   Rest 1 minute


For time:
Row 500m
20 reps DB Ground to Overhead (utilize either snatch or clean and jerk)
Run 400m


Level 2:
On a 20 minute timer build to a 1RM in the power clean

+

5 rounds for time:
5 power cleans  135#/85#
10 Box Jumps     24"/18"