Wednesday, 13 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
1) Snatch Deadlift:  4x5

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) 12 minutes to establish a 2RM Snatch.
2) Snatch:  1x1 @ 95% of 2RM from #1, 1x1 @ 90% 2RM – Rest 90 seconds between sets.

CONDITIONING
3 rounds for total Wall Ball reps each round:
- Against a 3-minute running clock, complete:
400m Run or 500m Row
Max Effort Wall Balls, 20/14#
- Rest 3 minutes between each round.
• Record whether you performed running or rowing each round and also three scores for total Wall Ball shots completed (example:  17/15/20).