Monday, 2 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
10 PVC Shoulder Dislocates
5 Burpees
5 Squat Jumps

CONDITIONING #1
21–15–9 for time:
Thrusters, 95/65#
Front Squats, 95/65#
Wall Balls, 20/14#
• Strict 16-minute time limit.

Rest, set up, movement prep, and warm up exactly 15 minutes, then:

CONDITIONING #2
AMRAP in 3 minutes:
9 Power Snatches, 135/95#
15 Power Cleans, 135/95#
21 Jerks, 135/95#
Max Effort Overhead Squat, 135/95#, in the remaining time.
• Score is number of Overhead Squats.

EXTRA CREDIT (after class, if you have time)
STRENGTH
High Bar Back Squat:  2x10 @ 65-70% 1RM