Wednesday, 18 March 2015

WARM UP (11 minutes or less)
3 rounds:
200m Run
10 PVC Shoulder Dislocates
10 Air Squats
10 Alternating Stationary Lunges

CONDITIONING
1) EMOM for 7 minutes:  Power Snatches – Start at 55% Power Snatch 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep
- Rest 3 minutes, then:

2) EMOM for 7 minutes:  Power Cleans – Start at 55% Power Clean 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep
- Rest 3 minutes, then:

3) EMOM for 7 minutes:  Thrusters – Start at 55% Thruster 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep

EXTRA CREDIT (after class, if you have time)
CONDITIONING
4 rounds for time:
12 Jerks, 135/95#
12 Box Jumps, 24/20”
12 Cleans, 135/95#
12 Chest-to-Bar Pull Ups