BASIC TRAINING

clean and jerk 

6 x 3 (add weight after 3 successful reps)

three dimensional ladder:

push ups/pull ups (20# vest)

10/1, 10/2, 10/3, 10/4

10/5

9/5

8/5,7/5,6/5....

5/5

4/4,3/3,2/2

1/1

50 sit ups

for time