Tuesday, 25 March 2014

WARM UP
• 8 minutes – Coach's choice of dynamic warm up and mobility drills.

BEGINNER WEIGHTLIFTING
7 sets:  1 Push Jerk + 1 Split Jerk – Choose a weight that is challenging but allows you to perform the first set of 2 Jerks with perfect form; attempt to increase weight each set.

INTERMEDIATE WEIGHTLIFTING
1) 6 minutes to work Push Jerks & Split Jerks up to 80% of heaviest Jerk 1RM
2) EMOM for 8 minutes:  1 Push Jerk + 1 Split Jerk @ 80% of heaviest Jerk 1RM

CONDITIONING
For time:
100 Hand Release Push Ups
50 Kettlebell Snatches (25 each arm, any order), 24/16kg
800m Run

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