Saturday, 16 November 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar/PVC)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
Team Chipper, with teams of 3 (one working, two resting), for time:
9 x 200m Run
150 Push Press, 95/65#
150 Hang Power Clean, 95/65#
150 Push Press, 95/65#
9 x 200m Run

• Each team must hold a single 32/24kg kettlebell the entire duration of the workout.  If the KB hits the ground, the whole team must complete 10 Burpees each before you can continue the workout.  For each set of runs each team member must complete three intervals AND maintain the same order.  For the Push Press and Hang Power Clean, divide the reps any way among the team members.