Friday, 17 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 7 minutes:
   1. Frog Stand x 10 seconds
   2. Pistols x 5 (each leg)
B) 8 minutes:  Dynamic Warm Up including movement-specific attention on the Squat.

STRENGTH (20 minutes)
Box Squat:  8x2 – Same weight for all working sets.

CONDITIONING
For time:
30-20-10 Cleans (full), 135/95#
15-10-5 Strict Handstand Push Ups
• 10-minute time limit.

EXTRA CREDIT (with remaining time or after class)
WEIGHTLIFTING
Clean & Jerk Complex:  1 High Hang Clean + 1 Push Jerk + 1 Split Jerk – 15-20 minutes to work up to a heavy set with no misses/failure.