Tuesday, 10 February 2015

WARM UP (9 minutes or less)
2 rounds:
200m Run
20 Jumping Jacks
20ft Crab Walk
10 Air Squats

STRENGTH / CONDITIONING #1 (17 total minutes; warm up + EMOM)
EMOM for 10 minutes, alternate movements (5 rounds):
1st minute:  10 Kettlebell Sumo Deadlift High Pulls, 24/16kg
2nd minute:  1 Front Squat @ 85%-95% 1RM + 1 Strict Deficit Handstand Push Up
• Take the Front Squat from a rack.  Athlete’s choice of weight (within the percentage band) and choice of deficit height for HSPUs.

Clean up, rest, pick a partner close to your skill/strength level, set up, movement prep, and warm up exactly 15 minutes, then:

CONDITIONING #2
In teams of 2, for time:
30 Lateral Burpee Box Jump Overs, 20”
30 Snatches, 155/105#
30 Lateral Burpee Box Jump Overs, 20”
30 Clean & Jerks, 155/105#
30 Lateral Burpee Box Jump Overs, 20”
30 Thrusters, 155/105#
• 18-minute time limit.  Partners share reps as needed.