Friday, 1 March 2013

WARM UP
• Jump Rope - singles, doubles, triples, crossovers, and all Rocky Balboa moves - 5 mins
• 3 rounds:
1.  5 Pistols (each leg)
3.  5 Medicine Ball Cleans 20/14#

SKILL
7 sets:  1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 seconds between each set.


CONDITIONING
5 rounds for total time:
32 Split Jumps (total, alternating)
16 Kettlebell Snatch @ 24/16Kg (8 each arm, any order)
12 Pull Ups

• Note: Rest 1:1 between each round (rest as long as it takes to finish each round) but NO MORE THAN 2:30

** By the way, there's less than a week until the Open... Nicho is ready... Are you?