Saturday, 14 June 2014

1) Static Shaping
   a) Arch Hold on Stomach:  3 x 30 seconds On/30 seconds Off
   b) Hollow Hold on Hands and Feet:  3 x 30 seconds On/30 seconds Off
2) Conditioning
   a) Chin to Toes on Wall Handstand Hold:  2 x 40 seconds 

   b) For 4:00, 20 seconds Hollow 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
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
5 rounds for time:
10 Strict Pull Ups
20 Wall Balls, 20/14#
200m Run
• 15-minute time limit.