Monday, 2 March 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
10 PVC Around The Worlds (5 each direction)
10 Kettlebell Swings (light)
10 Kettlebell Deadlifts (light)

WEIGHTLIFTING (30 minutes)
Clean & Jerk:  3x3 @ 60% 1RM, 3x2 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 3x1 @ 85%, 2x1 @ 90%

CONDITIONING
4 rounds for time:
10 Overhead Squats, 135/95#
50 Double Unders
10 Deadlifts, 225/155#
50 Double Unders
• 15-minute time limit.  Use one bar for both barbell movements with athlete changing weights throughout the workout.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3x3 @ 60% 1RM, 3x2 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 3x1 @ 85%, 2x1 @ 90%