For Loads:

Clean and Jerk – 1,1,1; 120 sec

Front Squat – 3,3,3; 90 sec

Push Press – 5,5,5; 60 sec

Thrusters – 7,7,7; 30 sec

Coach’s notes:  Warm up for each movement and find an appropriate weight and use that weight for all 3 sets per exercise.   Stick to the rest time as rx’d and ensure perfect form for each movement.  Check out coach Greg Everett’s website http://www.cathletics.com/ for great videos on these movements as well as the performance menu -an outstanding online journal!