Saturday, 3 January 2015

WARM UP
4 slow rounds, but no more than 12 minutes:
200m Run

WEIGHTLIFTING (25 minutes)
Snatch:  7x1 @ 75-85% 1RM
• Focus on form and speed.  Do not exceed 85%.  Move fast and prime yourself to PR in the near future.

CONDITIONING
For total reps:
AMRAP 4 minutes:
10 Shoulder-to-Overhead, 135/95#
10 Box Jump Overs, 24/20”
- Rest 3 minutes, then:
AMRAP 3 minutes:
10 Shoulder-to-Overhead, 115/75#
10 Box Jump Overs, 24/20”
- Rest 3 minutes, then:
AMRAP 2 minutes:
10 Shoulder-to-Overhead, 95/65#
10 Box Jump Overs, 24/20”