Friday 6 January 2017

Saturday

Olympic lifting:
5 sets of 3 squat cleans and 1 jerk. Work weight up to a heavy set. Don't treat the last clean and jerk as one movement. Reset, focus, and the jerk the bar.

Conditioning:
60 seconds max Russian (Eye height) Kettle bell swings
60 seconds max cal on the air dyne
60 seconds max Wall walks
60 seconds max cal on the rower
Rest 60 seconds, repeat 4 times

Extras:
Every minute on the minute
2 rope climbs to roof