Saturday, 31 May 2014

1) Flexibility – Deep Couch Stretch:  4 x 20 seconds each pose; focus on the first three, the bottom right is for extra credit.
2) Skills and Drills – Arch/Hollow Roll + V-Up Across Floor:  3 x 30’
3) Conditioning – For 4:00; 20 seconds Arch Rocks, 10 seconds Rest

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 5RM Push Press.
2) 12 minutes to establish a 3RM Front Squat.

INTERMEDIATE WEIGHTLIFTING
12 minutes to establish a 1RM Snatch.
12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
21-15-9-6-3 
for time:
Strict Handstand Push Ups
Front Squat, 195/125#
Bar Facing Burpees
20-minute time limit.  Check here for the official movement standards.