Fri, Dec 26, 2014

Warmup
• 500 m Row
• 10 m High Kicks
• 10 m High Knees

2 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

Strength
Deadlift
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Snatch Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Core
6 minutes of:
• 20 sec Plank Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
“Diane” 21-15-9 reps for time:
• Deadlift 225/155#
• Handstand Push-up

1 min Rest

3 rounds for time:
• 200 m Sprint
• 30 sec Rest
* Score is quickest 200m Run