Saturday, 19 July 2014

WARM UP
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16 kg)

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 3RM Push Jerk.
2) 12 minutes to establish a 3RM Overhead Squat.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
For time:
400m Run
7 Power Snatches, 100/65#
7 Overhead Squats, 100/65#
21 Lateral Burpees (over bar)
7 Power Snatches, 100/65#
7 Overhead Squats, 100/65#
21 Lateral Burpees (over bar)
7 Power Snatches, 100/65#
7 Overhead Squats, 100/65#
400m Run
20-minute time limit.