Monday, 17 February 2014

WARM UP
• 8 minutes - Coach's choice of dynamic warm up incorporating:
Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

BEGINNER STRENGTH
Thrusters:  3-3-3-3 – choose a weight that challenges you to perform 3 reps with perfect form; challenge yourself to increase the weight every set.

INTERMEDIATE STRENGTH
10 minutes to work up to a 3-Rep “Max for the Day” for Thrusters.
• Give yourself no more than three attempts to achieve a successful 3-Rep Max at any given weight.  If you miss three attempts, you are done and your max is deemed as your last successful lift.

CONDITIONING
3 rounds for time:
40 Wall Balls, 20/14#
20 Pull Ups
• 25-minute time limit.