Saturday, 13 December 2014

WARM UP
A) 3 rounds, but no more than 10 minutes:
   1. Strict L-Pull Up (or progression) x 3-5
   2. 100m Run
   2. Butterfly Kip (tight body) x 5 OR Strict Gymnastic Kip x 5
   4. 30 Double Unders
   3. Reverse Leg Lift Headstands x 3 OR Reverse Leg Lift Wall Handstands x 3
   4. 10 Air Squats

STRENGTH (15 minutes)
Front Squat 4×1 @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.

WEIGHTLIFTING (15 minutes)
Snatch 4×1 @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
AMRAP 6 minutes:
4 Deadlifts, 275/185#
7 Lateral Bar Burpees
10 Wall Balls, 20/14#