Saturday, 9 August 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if required; add weight, if possible)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 5RM Push Press.
2) 12 minutes to establish a 5RM Overhead Squat.

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

CONDITIONING
5 rounds for time:
15 Wall Balls, 20/14#
• 15-minute time limit.  If scaling of the Hang Squat Snatches is required, target no less than 55% of your Snatch (full) 1RM.