MONDAY-10SEP2012

5 Rounds
7 Squat Cleans 155/105#
14 Kettlebell swings 53/35#

INTERMEDIATE
5 Rounds
7 Squat Cleans 115/75#
14 Kettlebell swings 35/25#

BEGINNER
5 Rounds
7 Squat Cleans-choose weight
14 Kettlebell swings-choose weight

If the form on your squat clean is still not solid, start at the hang position instead of the ground or do a power clean plus front squat depending on the issue that needs correcting.  Correcting your form now will help you make huge gains later.