Saturday, 1 February 2014

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Clean:  3 x 3
1b) Split Jerk:  3 x 3

INTERMEDIATE WEIGHTLIFTING
12 minutes to build to a heavy single Clean & Jerk – “Heavy Single” = Work up to your heaviest weight for this movement without any misses.

CONDITIONING
Partner AMRAP in 15 minutes:
20 Alternating Walking Lunges (10 each leg)
20 V-Ups
100m Run (together)
• Score is both partners’ combined total reps (run counts as one rep per partner).  One person working at a time, splitting up reps as needed.  Team must finish one movement before moving to the next.