Saturday, 28 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) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
Teams of 3 perform the following for time with one athlete working while the other two rest:
Row 1500m (must switch every 250m & all teammates must Row 500m)
75 Thrusters, 75/55#
75 Hang Power Snatches, 75/55#
Row 1500m (must switch every 250m & all teammates must Row 500m)