Friday, 25 October 2013

WARM UP (15 minutes max)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5 (20/15kg bar; beginner, PVC)
3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING
20 Power Snatches, 105/70#
800m Run
20 Power Snatches, 105/70#

SKILL
2 minutes Max Effort Double Unders
- Rest 2 minutes
2 minutes Max Effort Double Unders