-Warm-up-
10 minutes:
50 single unders
25 right leg
25 left leg
25 alternating
50 single unders
5 minutes:
Elbow to instep x5 each leg
Spiderman x5 each leg
Scorpion x5 each leg
15 Air Squats
15 Jumping Jacks
-Olympic Lifting-
"The Big Bear Clean Complex"
6 sets of the following complex:
High hang squat clean + Hang squat clean + Squat clean + Push Press
High hang squat clean + Hang squat clean + Squat clean + Push Jerk
High hang squat clean + Hang squat clean + Squat clean + Split Jerk
One set consists of all 12 reps. If you must drop the bar, do so ONLY after the Overhead movements. Be quick to get back on the bar. Increase weight after each set.
-Conditioning-
Buy in: 100 double unders
21-15-9-6-3
Kettlebell swing 2/1.5
Burpees
then,
Buy out: 100 double unders
-Cool-down-
Couch Stretch 2 minutes/leg
Post all results to comments.
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| Dick and Mollie, Fittest of the Falls. |
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