Friday, 3 January 2014

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Strict Handstand Push Up x 5 (can be partial range of motion and/or a scaled version)
2) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
3) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

CONDITIONING
10 Snatches @ 70% Snatch 1RM
20 Box Jumps, 24/20”
30 Toes-to-Bar
40 Burpees
30 Toes-to-Bar
20 Box Jumps, 24/20”
10 Snatches @ 70% Snatch 1RM