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.