Wednesday, 11 February 2015

WARM UP (9 minutes or less)
2 rounds
300m Run
20 Mountain Climbers
10 Alternating Lunges
10 PVC Shoulder Dislocates

STRENGTH (16 total minutes; warm up + EMOM)
EMOM for 10 minutes, alternate movements (5 rounds):
1st minute:  5 Power Cleans @ 55%-65% of Power Clean 1RM.
2nd minute:  5 Front Squats @ same weight as Power Clean.
• Athlete’s choice of weight within the prescribed percentage range.

Clean up, rest, team up with a partner, set up, movement prep, and warm up exactly 15 minutes, then:

In teams of 2, for total time:
Partner 1:  20 Strict Handstand Push Ups / Partner 2:  2 Legless Rope Climbs
-- Partners switch stations only after both have completed all reps of the 1st movement --
Then, after both partners have completed both movements:
20 Partner Burpee Wall Balls, 20/14#
40 Hang Cleans (full), 135/95#
40 Front Rack Lunge Steps, 135/95#
Partner Burpee Wall Balls – One ball & one target.  Partner 1 does a Burpee then a Wall Ball.  Partner 2 does a Burpee and catches the ball and the series repeats.  Each time the ball hits the target = one rep.
Hang Cleans – One bar, if possible.  Share/break up reps as desired.
Front Rack Lunge Steps – One bar, if possible.  Lunge in place with each leg/step = one rep.  Share/break up reps as desired.