Monday, 16 February 2015

WARM UP (7 minutes or less)
2 rounds:
300m Run
5 Push Ups
5 Air Squats
5 Hollow-to-Open Bar Kips

WEIGHTLIFTING (30 minutes)
1) Snatch Push Press (from behind the neck):  5x2
3) Overhead Squat:  3x2
• On all movements, perform all sets at submaximal weights.  Lift as heavy as possible while maintaining proper positioning and mechanics.

For total time:
100 Thrusters, 75/55#
1,000m Row
• 15-minute time limit.  Substitute 1,000m Run only if rower is not available.