Monday, 3 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Pistols x 5 (each leg)
B) 7 minutes:  Movement Prep & Warm Up for Clean & Jerk.

WEIGHTLIFTING
20 minutes to find your 1RM Clean & Jerk.

CONDITIONING #1
Every 3 minutes, for as long as possible, complete:

From 0:00-3:00
   2 rounds:
   10 Overhead Squats, 95/65#
   10 Chest-to-Bar Pull Ups

From 3:00-6:00
   2 rounds:
   12 Overhead Squats, 95/65#
   12 Chest-to-Bar Pull Ups

From 6:00-9:00
   2 rounds:
   14 Overhead Squats, 95/65#
   14 Chest-to-Bar Pull Ups

Etc., following same pattern until you fail to complete both rounds in the allotted 3 minutes.