Monday, 24 November 2014

WARM UP (15 minutes max)
Static Box Jump:  8x3 @ 70% of your max height
• Static start for each box jump = no steps & no rebound.  Concentrate on explosive jumps and safe returns for the next rep.  Make sure you are adjusting your height based on any new 1RM you set.

WEIGHTLIFTING
Clean & Jerk:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
EMOM for 20 minutes (10 rounds), alternate:
- 1st minute:  40 Double Unders
- 2nd minute:  10 Burpees