Monday, 22 December 2014

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

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
Every 5 minutes for 20 minutes (4 rounds):
1,000m Row (or 800m Run if no rower available)