Wednesday, 6 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 necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING
1) Strict Press:  4x3
2) Pendlay Row:  4x5

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

CONDITIONING
For total distance (in feet) + reps:
3 minutes – Plate Push, 45/35#
3 minutes – Burpees
3 minutes – Strict Pull Ups
2 minutes – Plate Push, 45/35#
2 minutes – Burpees
2 minutes – Strict Pull Ups
1 minute – Plate Push, 45/35#
1 minute – Burpees
1 minute – Strict Pull Ups
• Start on any station but maintain the same order of movements.