10/04/13

IMG_0303

Strength

Clean & Jerk – 4 x 3+1 @ 70%

NOTES: A set is 3 Cleans followed by 1 Jerk

Conditioning

5 Rounds

:30 ME Weighted 20″ Box Step-ups (95/65# front rack)
:30 Rest
:30 ME KB Swings (24/16kg)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest

Midline

2 x 15 Seated Partner Medball Throws

NOTES: Partner sitting is catching the medball.  Partner standing is throwing the medball.  After 1 set of 15 switch places.  Repeat this 2 times.