Beginner/Intermediate Training

This is a program for beginner/intermediate training.

1) Warm up:
 Foam rolling
 Dynamic stretching
 

2) Technique practice:
 Swings
 Cleans
 Jerks
 

3) Workout:
 Long Cycle (clean&jerk)
 

Squat & Press
 Halos
 Russian twists
 Abs
 Plank
 

4) Stretch cool down