Saturday, 14 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 3 minutes Max Effort Double Unders, then:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER STRENGTH
1) Overhead Squat:  3 x 5
2) Press:  3 x 5
- Rest 1 minute between each set.

INTERMEDIATE STRENGTH
1) Overhead Squat:  3 x 5 @ 75% OHS 1RM
2) Press:  3 x 5 @ 75% Press 1RM
- Rest 1 minute between each set.

CONDITIONING
1) For time:
Run, 1 mile

- Rest 3 minutes then,

2) As many rounds as possible in 5 minutes:
30 Double Unders
15 Power Snatch, 75/55#

• Post time for 1 mile AND rounds for #2 to whiteboard / comments.