Monday, 15 December 2014

WARM UP (12 minutes)
Box Jump:  8x3 @ 70% of your max height box jump
• Static start for each box jump (no steps, no bounding).

WEIGHTLIFTING (18 minutes)
Clean:  7x1 @ 85-95% 1RM
• Start at 85% and work up based on feel.  Do not exceed 95%.  This is about getting better at lifting consistently well around 90%.

CONDITIONING
"Double Under 'Helen' Mash Up"
3 rounds for time:
40 Double Unders
400m Run
21 Double Unders
21 Kettlebell Swings, 24/16kg
12 Double Unders
12 Pull Ups
• 20-minute time limit.