Wednesday, 27 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING

INTERMEDIATE WEIGHTLIFTING
1) High Hang Squat Snatch:  7 x 2 @ 70% Snatch 1RM – the bar should start at the “pockets”.
2) High Bar Back Squat:  2 x 10 @ 70% HBBS 1RM.

CONDITIONING
21-15-9 for time:
400m Run after every round.