Saturday, 16 August 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 (24/16kg)

BEGINNER WEIGHTLIFTING
15 minutes to establish a 3RM Push Press.

INTERMEDIATE WEIGHTLIFTING
15 minutes to establish a 1RM Snatch.

CONDITIONING
As many rounds as possible in 15 minutes:
8 Front Squats @ 60% FS 1RM
30m/20m Plate Push (10m shuttles), 45#
- Rest 2 minutes between rounds.