Wednesday, 18 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
20 Mountain Climbers
10 Shoulder Taps
10 Air Squats

WEIGHTLIFTING (24 minutes)
1) 12 minutes to quickly work up to a Snatch Push Press (from behind the neck) Heavy Single (heaviest possible without any misses).
2) 12 minutes to quickly work up to a Snatch Balance Heavy Single (heaviest possible without any misses).

CONDITIONING
“Macho Man”
Every minute on the minute for as long as possible:
3 Power Cleans, 185/135#
3 Front Squats, 185/135#
3 Jerks, 185/135#
• If you complete 10 rounds at the Rx weight, add one rep to each movement for each additional minute.  For example, minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each.  Each time you fail prior to 10 minutes, reduce your weight by 10# and start at the beginning of the next minute.  If you reduce your weight at any time during the workout, you are automatically time capped at 10 minutes.