Saturday, 5 July 2014

1) Static Shaping
   a) Front Straight Body Box Hold:  2 x 60 seconds
   b) Back Straight Body Box Hold:  2 x 60 seconds
   c) 30 degree Handstand Hold:  3 x 20 seconds
2) Skills and Drills – Pull Up Pull Overs:  2x5

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

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

CONDITIONING
4 rounds for time:
400m Run
25 Alternating Lunges
• 20-minute time limit.