Wednesday, 30 July 2014

WARM UP (15 minutes)
• 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) Snatch Deadlift:  3x5

INTERMEDIATE WEIGHTLIFTING (18 minutes)
1) 12 minutes to establish a 2RM Snatch.
2) Snatch:  1x1 @ 95% of 2RM from #1, 1x1 @ 90% – Rest 90 seconds between sets.

CONDITIONING
21-15-9 for time:
15-minute time limit.