Monday, 30 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Tuck L-Sit on Rings x 10 seconds (use a spotter; beginners work on support position)
3) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

STRENGTH
As much distance as possible in 4 minutes:
Front Rack Walking Lunges @ 50% of Front Squat 1RM.

CONDITIONING
8-minute AMRAP:
6 Hang Cleans @ 60% Power Clean 1RM.
9 Box Jumps, 24/20”