August 7, 2013

Strength Section:
A. 15-20 Minutes work up to a heavy 2 rep of Clean.
* you may drop the bar between reps, but do not take more than 10 seconds to attempt the second rep.
* Clean= catching in a squat

Here is an informational video with Zach Forrest and Miranda Oldroyd
https://www.youtube.com/watch?v=9ujMWHBX5CU

B.  5X2 @ 70% of part A.
* you may drop the bar between reps, but do not take more than 10 seconds to attempt the second rep.

Conditioning Section:
C. 6 Rounds
    30 Seconds ME Row (Meters)
    15 Seconds Rest
*1 Minute Rest
     6 Rounds
     30 seconds ME KB Clean and Press 53/35 (Alternate arms each round 3 rds right and 3 rds left)
     15 Seconds Rest
*1 Minute Rest
     6 Rounds
     30 seconds ME Box Jumps
     15 Seconds Rest