05/21/13


IMG_4318

Strength:

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%

2) 5X2 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
If you have been doing these movements for less than three months, you will do the standard HBBS without the tempo (pause at bottom).

Conditioning:

100 m sprint
20 HRPU
200 m sprint
15 HRPU
300 m sprint
10 HRPU
400 m sprint
5 HRPUs

*Notes: Sprints are to be an all out effort.