Monday, 29 December 2014

WARM UP (13-minute time limit)
3 slow rounds:
400m Run
3 Static Box Jumps @ 70% of max height (no steps or rebounding)
15 Overhead Squats, 45/35#
3 Static Box Jumps @ 70% of max height (no steps or rebounding)

WEIGHTLIFTING (17 minutes)
Clean & Jerk:  7x1 @ 75-85% 1RM
• Focus on form and speed.  Use this week to clean up your form.

CONDITIONING
Every 5 minutes for 20 minutes (4 rounds):
800m Run