Monday, 1 December 2014

WARM UP (12 minutes max)
Static Box Jump:  8x3 @ 70% of your max height or more
• Static start for each box jump = no steps or rebounding between jumps. 

WEIGHTLIFTING
Clean & Jerk:  7x1 @ 75-85%
• Focus on form and speed.  Use this week to clean up your form.

CONDITIONING
Every 3 minutes for 24 minutes (8 rounds):
500m Row (OR 400m Run if you don’t have a rower)