Monday, 4 November 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

BEGINNER WEIGHTLIFTING
3 sets:  2 Front Squats + 2 Push Jerks – racks may be used.

INTERMEDIATE WEIGHTLIFTING
3 sets:  Squat Clean + Pause Front Squat (hold the bottom position for 3 full seconds) + Split Jerk @ 82.5% Clean & Jerk 1RM.

CONDITIONING
For Time:
10-8-6-4-2
Squat Snatches, 115/80#
50 Double Unders after every set of Snatches.