-Warm-up-
10 minutes:
3 rounds:
5 wall balls
5 burpee over ball
5 minutes:
Handstand walk attempts (work against wall if not confident)
-Olympic Lifting-
A. 3 dip-drive + 1 jerk
-Strength-
B. Power Clean- 4 x 3 @ 70%
Complete on a 3-4 minute clock
-Conditioning-
C. 15-12-9
Burpees
Push Press 135/95
Run 200 meters after each round
-Cool down-
Banded shoulder stretches (2 rounds per side)
:30 sec- tricep/arm across body
:30 sec- chest/front delt/ arm behind body
Post all results to comments.
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