Saturday, 7 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
5 Inch Worm-to-Push Ups
5 Hollow-to-Open Bar Kips
10 Lunges

CONDITIONING
“Fight Gone Bad”
3 rounds for max reps + calories:
1 minute – Wall Balls, 20/14#
1 minute – Sumo Deadlift High Pulls, 75/55#
1 minute – Box Jumps, 20"
1 minute – Push Presses, 75/55#
1 minute – Row for Calories
1 minute – Rest

WEIGHTLIFTING
Clean & Jerk Complex:  1 Clean (full) + 1 Front Squat + 1 Split Jerk – 20 minutes to work up to a Heavy Single (heaviest possible without any misses) for the Complex.