5.1.2016

MEDICINE BALL WARMUP:

Followed By,

Hip & Shoulder Mobility

CONDITIONING:

SPORT
3 Sets for Max Reps of
1 Minute of Wall Balls 30/20
1 Minute of Over-Unders
1 Minute of TTB
1 Minute on Assault Bike (Cals)
1 Minute Rest

*15 Seconds of Transition Time Will Be Given Between Movements

FITNESS
3 Sets of Max Reps
1 Minute of Wall Balls 20/14
1 Minute of Burpee Lateral Hurdle Jumps
1 Minute of KBS 53/35
1 Minute on Rower (Cals)
1 Minute Rest

*15 Seconds of Transition Time Will Be Given Between Movements

STRETCH:
Coaches Choice

or

OLYMPIC WOD

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 Tall Jerks
Followed By, Shoulder Mobility

PART 1: Every 90″ For 12 Minutes (Up to 8 Sets)
Out of Racks, Focus on ROM and Technique.
1 Split Jerk From Behind The Neck +
1 Pause Jerk Dip +
1 Split Jerk From Front Rack

Rest

PART 2: Every 90″ For 18 Minutes (Up to 12 Sets)
From Floor, Increase Loading Ever Set

1 High Hang Squat Clean +
1 Split Jerk

Once You Can No Longer High Hang Clean The Weight, Perform:

1 Hang Squat Clean +
1 Split Jerk

Once You Can No Longer Hang Clean The Weight, Perform:

1 Full Squat Clean +
1 Split Jerk