Friday, 5 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
1) High Bar Back Squat (HBBS):  3 x 5 (if you normally perform Low Bar Back Squat, reduce your load approximately 20%)
2) Press:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat (HHBS):  3 x 5 @ 75% HBBS 1RM
2) Press:  3 x 5 @ 75%
Press 1RM

CONDITIONING
Perform 1 round every 2:30 minutes, for 3 total rounds:
7 Thrusters, 115/75#
7 Power Cleans, 115/75#
- Rest for time remaining or begin the next round immediately if time elapses.

• Score is time to complete EACH round.  If you do not complete all three rounds, list number of rounds and reps completed.