Tuesday, 14 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)

SKILL
AMRAP 2 minutes:  Double Unders
Rest 1 minute
AMRAP 2 minutes:  Double Unders

CONDITIONING
For total time:
15 Front Squats @ 65% FS 1RM (taken from the ground)
5 Snatches @ 75% Snatch 1RM
Rest 1 minute, then –

• If you do not have high rings available, or you are still working on getting Muscle Ups, substitute 10 rounds of 3 Pull Ups + 3 Ring Dips for the 10 Muscle ups.