Saturday, 4 April 2015

WARM UP (10 minutes or less)
3 rounds:
200m Run
10 PVC Shoulder Pass Through/Dislocates
20ft Seal Walk
5 Front Squats, 45/35#
5 Good Mornings, 45/35#

CONDITIONING
3 rounds for time:
21 Box Jumps, 24/20”
15 Bar Facing Burpees
9 Power Cleans, 135/95#

WEIGHTLIFTING
20 minutes to work up to a Heavy Single Split Jerk (heaviest possible without any misses).