-Warm-up-
10 minutes:
2 Rounds:
10 Wall Balls
10 Push Ups
5 minutes:
5 Wall Walks
15 Air Squats
15 Ab Mat Sit Ups
-Olympic Lifting-
A. Jerk balance - 3x5
Stay relatively light and work footwork. Complete on a 90 second clock.
-Strength-
B. Power clean - 70%x3, 75%x3x2, 80%x3
Complete on a 2-3 minute clock.
-Conditioning-
C. As many reps as possible in 12 minutes:
30 double unders
10 t2b
10 overhead squats 95/65
-Cool down-
Yoga Pose - Cobra (Accumulate 2 minutes)
Yoga Pose - Reverse Crucifix (Accumulate 2 minutes)
Post all results to comments.
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