FRIDAY
19/12/14

LEVEL 2

Warm-up
Lunge Complex
Walk Lunge + Rotation; 20 steps
Wide Lunge + Rotation; 20 steps
Walk Lunge + Rotation with plate; 20 steps
Wide Lunge + Rotation with plate; 20 steps

Mobility – wall ball OHS/partner OHS with press on lower back

Strength
Overhead Squat; 3 reps @ 33X1; 5 sets

Capacity
Every minute for 20 minutes complete:

Min 1: Bar Dips; 5-8 reps
Min 2: Handstand Hold; 20-30 sec
Min 3: Strict Pull-up; 5-8 reps
Min 4: AMRAP Burpees
Min 5: Rest

LEVEL 3

Warm-up
Lunge Complex
Walk Lunge + Rotation; 20 steps
Wide Lunge + Rotation; 20 steps
Walk Lunge + Rotation with plate; 20 steps
Wide Lunge + Rotation with plate; 20 steps

Weightlifting
Clean Pull to Mid-Thigh + Clean Pull; 1.1.1; 5 sets

*Go back to floor after pull to mid-thigh and complete a full clean pull
*1.1.1 cluster reps means complete the complex, rest 10 sec, complete second complex, rest 10 sec, complete third complex.

Clean; 3-3-2-2-1-1-1-1-1; 60-90% effort

Strength
Front Squat; 3 reps @ 33X2; 5 sets; heavier than last week

Gymnastics
Max reps Strict Dips
Rest 2 minutes
Max reps Strict Pull-up
Rest 2 minutes
Max time L-Sit
Rest 2 minutes
Max reps HSPU
Rest 2 minutes
Max pistols in 2 minutes