Every 30 Seconds For 5 Minutes:

1 Power Clean  95#/63#  ( Comp. Load 135#/93# )

2 Front Squats

1 Push Jerk

Then.

100 squats

20 Ring Dips    ( Comp. 5 Muscle Ups )

3 times.

Then.

100 Sit Ups

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level. Workout #1 is just like it says. If you cannot keep pace, skip a 30 second round and add that round to the end. This, however, will not be considered as Rx'd. Keep in mind, the workout calls for a push jerk and not a split jerk.  Workout #2 is, also, pretty straight forward.  Try not to rest during the squat phase, you'll probably get enough rest while doing the dips.  Finish with a 100 sit up chaser.

REMINDER:  We will be having our 2nd Annual CFEC Beach Workout this Saturday August 28th, at Law Street beach in Pacific Beach. ALL CLASSES will be held there this Saturday. The gym will be closed.  Come join us for some fun in the sun and get an outdoor workout in to boot!  Stay afterwards and enjoy playing in the surf. Bring all the beach equipment you will need and we'll supply water and gym equipment for most of the day.  All are welcome.