Tuesday, 10 March 2015

WARM UP (7 minutes or less)
2 rounds:
300m Jog
5 Burpees
10 Strict Gymnastic Bar Kips

CONDITIONING
As many reps as possible in 12 minutes:
30-Calorie Row
15 Overhead Squats, 115/80#
• If you do not have a rower available, substitute 30 Kettlebell Sumo Deadlift High Pulls (24/16kg) + 12 Burpees for each round.

WEIGHTLIFTING (18 minutes total; warm up + EMOM)
EMOM for 10 minutes:
1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat – Choose one weight between 55%-65% Snatch 1RM and stay at that weight for the entire EMOM.