Saturday, 23 March 2013

WARMUP (as far as possible in 15 minutes or less)
• 800m Run
• 5 sets:
1. Headstand Push Ups x 3
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

SKILL
3 attempts to establish a 1RM Clean & Jerk.

Treat this like an Olympic Weightlifting meet for the C&J with a plan and a goal to "make" all of your attempts while setting a new PR. Rest as needed between all attempts.

CONDITIONING
For time:

Row 2km
50 Pistols (total; alternating legs)
30 Hang Cleans (any style) 155/105#

• Strict 15 minute time cap.