Tuesday, 30 December 2014

WARM UP (11 minutes or less)
3 slow rounds:
10 Burpees
60 Double Unders
200m Run
6 Strict Dips

WEIGHTLIFTING (19 minutes)
Touch & Go Snatch (full):  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.

CONDITIONING
8 rounds for total time:
300m Row (or 300m Run if rower is not available)
4 Strict Handstand Push Ups
8 Kipping Handstand Push Ups
- Rest 1 minute between each round.
• 25-minute total time limit.

EXTRA CREDIT (after class, if you have time)
STRENGTH
Front Squat:  4x10 @ 50-60% 1RM