Friday, 2 May 2014

WARM UP
• 12 minutes or less:
5 Rope Climbs (try them legless, if you're feeling up to it), rest 60-90 seconds between each climb.
OR
5 rounds for QUALITY, not for time:
4 Knees-to-Elbows (Beginners use a spotter)
4 Strict Pull Ups (Beginners use a spotter)
4 Air Squats
- Rest 60-90 seconds between rounds.

BEGINNER WEIGHTLIFTING
15 minutes to establish a 1RM Overhead Squat.

INTERMEDIATE WEIGHTLIFTING
15 minutes to establish a 1RM Power Snatch.

CONDITIONING
EMOM, as long as possible, for 10 minutes:
5 Power CleanPush Jerks, 135/90#
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.


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