Wednesday, 4 December 2013

WARM UP
• 10 minutes - Coach's choice of dynamic 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)
3) Kettlebell Deadlift x 5-7 (24/16kg)

BEGINNER WEIGHTLIFTING
2) Overhead Squat:  4 x 4

INTERMEDIATE WEIGHTLIFTING
Keep the weight light and find "vertical" in every rep of the complex.

CONDITIONING
AMRAP 20 minutes:
5 Power Cleans, 145/100#
15 Wall Balls, 20/14#