Monday, 9 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Jog
5 Air Squats
20ft Seal Walk
5 Burpees
5 Hollow-to-Open Bar Kips

WEIGHTLIFTING (15 minutes)
Snatch (full):  3x1 @ 90% 1RM – Same weight for all 3 sets.

CONDITIONING
In teams of 2, for time:
60 Chest-to-Bar Pull Ups
60-Calorie Row
15 Synchronized Overhead Squats, 135/95#
10 Synchronized Overhead Squats, 155/105#
5 Synchronized Overhead Squats, 185/135#
• The CtB Pull Ups and Row can be split in any way between the two team members. The Overhead Squats must be performed with both team members hitting the bottom and top of the OHS at the same time.  Substitute AirDyne or Assault Bike for calories for row, if no rower is available.  If no rower, AirDyne, or Assault bike available, substitute 1,000m Run split up in any way.