TUESDAY 20150113

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Plyometrics

Max Height Box Jump (Distance)

Max Height Box Jump

From a seated position

Weightlifting

Metcon (Weight)

Rep Cycle Clean Practice

3 Rounds Hang Power Clean
:20 ON :40 OFF
Rest 2:00
3 Rounds Power Clean
:20 ON :40 OFF
Rest 2:00
3 Rounds Squat Clean Clean
:20 ON :40 OFF

Remember this is practice. Ideally, we would add 20 pounds during every rest period, but it is OK to stay at the same weight throughout.

*You can start at any of the following weights... 55/75/95/115/135/155/175
** Score final weight