Wednesday September 12 2012

Advanced
    - Back Squat 5 x 5 @ 83%
    - Block Clean (knee) 2 x 3 @ 70% ; 1 x 3 @75% ; 2 x 2 @ 80%
    - Clean Pull on Riser 4 x 3 @ 95% clean
    - Push Press 1 x 4 @ 80% ; 3 x 3 @ 85%

Beginner
    - 1RM clean or power clean
    - 1RM snatch or power snatch
    - 1RM jerk from the rack (split or push jerk)

Maria