Tuesday, 17 February 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
20 Jumping Jacks
5 "Nurpee Squat" (1 No Push Up Burpee + 1 Air Squat)
5 Push Ups

CONDITIONING
3 sets of 3 rounds, each for time.  Keep a running clock and record three separate scores:
1) 3 rounds for time:
5 Muscle Ups
10 Power Cleans, 155/105#
Strict 6-minute time limit.

– At exactly 14:00 elapsed on the running clock (clean up, rest, set up, and warm up during break):
2) 3 rounds for time:
20 Chest-to-Bar Pull Ups
20 Kettlebell Floor Presses, 24/16kg
Strict 12-minute time limit.

– At exactly 34:00 elapsed on the running clock (clean up, rest, set up, and warm up during break):
3) 3 rounds for time:
30 Wall Balls, 20/14#
30 Box Jumps, 24/20”
Strict 18-minute time limit.