Monday, 12 January 2015

WARM UP (15 minutes or less)

3 slow rounds:

200m Run

3 Static Box Jumps @ 70% of max height (no steps or rebounding)

5 Strict Handstand Push Ups

3 Static Box Jumps @ 70% of max height (no steps or rebounding)

STRENGTH

20 minutes to find your 1RM Push Jerk.

CONDITIONING

3 rounds for total time***:

10 Deadlifts, 115/75#

10 Hang Power Cleans, 115/75#

10 Thrusters, 115/75#

10 Power Snatches, 115/75#

***EMOM you must perform 3 Burpees, including starting the workout.

• 15-minute time cap.