3.27.2016

WARMUP:
3 Rounds
1 Minute Jump Rope
1 Set Barbell “Bear” Complex

Then,

Thoracic and Front Rack Mobility

CONDITIONING (27 Minute Clock):

FITNESS with a Partner
One Person Performs Isometric Hold, While Second Person Accumulates As Many Reps As Possible

7 Min AMRAP
Deadlift Hold 155/105, 135/95, 115/85
Max Burpees

Rest 3 Minutes

7 Min AMRAP
Hang From Pull-Up Bar
Max Calorie Row

Rest 3 Minutes

7 Min AMRAP
Barbell Overhead Hold 115/85, 105/75, 95/65
Max Wall Balls

SPORT with a Partner
7 Min AMRAP
Deadlift Hold 185/125, 165/115, 155/105
Max Burpees

Rest 3 Minutes

7 Min AMRAP
Front Rack Hold 165/115, 155/105, 135/95
Max Assault Bike Calories

Rest 3 Minutes

7 Min AMRAP
Handstand Hold
Max Wall Balls

STRETCH:
Coaches’ Choice

or

OLYMPIC WORKOUT

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Warm-up Including Walk to Split, Drop to Split and Jump to Split (Bar on Back for All Movements)

Then, Shoulder Mobility Circuit With Bands

PART 1: Every Minute For 9 Minutes (3 Sets Total) Perform One of the Following Exercises.

3 Split Drops (In Rack)
3 Tall Jerks (Empty Barbell)
3 Split Jerks (Empty Barbell)

Rest

PART 2: Every 90″ For 9 Minutes (6 Sets)
Out of Racks, Focus on ROM and Technique.
1 Jerk From Behind The Neck

Rest

PART 3: Every 90″ For 9 Minutes (6 Sets)
Out of Racks, Choose Moderate Loading Which You Can Move Quickly.
1 Pause Jerk Dip +
1 Jerk Drive +
1 Split Jerk

Rest

PART 4: Every 90″ For 9 Minutes (6 Sets)
Build to a Challenging Loading.
1 Jerk Dip
1 Split Jerk