Workout of the Day 1/13/2015

Weightlifting:

Competition and Performance –
Push Press + Power Jerk + Jerk 55%x2, 60%x1, 65%x1, 70%x1, 75%x1x3

Fitness –
Power Jerk + Jerk
5 Sets. add weight at coaches discretion

Conditioning:

Competition –
3 rounds for total reps:
60 seconds deadlifts, 155#/105#
60 seconds burpees
60 seconds shoulder-to-overhead, 155#/105#
60 seconds Airdyne
60 seconds rest

Performance –
3 rounds for total reps:
60 seconds deadlifts, 135#/95#
60 seconds burpees
60 seconds shoulder-to-overhead, 135#/95#
60 seconds Box Jumps
60 seconds rest

Fitness –
3 rounds for total reps:
60 seconds KB deadlifts,
60 seconds burpees
60 seconds KB Swings
60 seconds Box Jumps
60 seconds rest

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