1. Warm up
2. Skill practise; ten minutes to work on:
(a) Handstand variations
(b) Rope climb technique
3. Conditioning; three rounds for time of:
60/40 kg power clean, 10 reps
60/40 kg step-back lunge, 15 reps (alternate legs)
Sit up, 20 reps
4. Recovery
1. Warm up
2. Strength training:
Push jerk, 3-3-3-3-3
3. Partner workout; one person working, one resting, as a team complete alternating reps of:
Run, 200 m x 8 (yes that means 4 each)
Row, 200 m x 10
Run, 200 m x 8
The partner who is 'resting' has to hold a 20/14lb medball off the ground at all times whilst the other partner is 'working' - think of it as your relay baton.
4. Recovery
1. Warm up
2. Skill practise: 10 minutes to work on kettlebell technique
3. Conditioning; five rounds for time of:
24/16 kg kettlebell tater, 20 reps
24/16 kg kettlebell push press, 8 reps each arm
Pull up, 10 reps
4. Recovery
1. Warm up
2. Skill practise: ten minutes to work on snatch (pvc only)
3. Conditioning; "Michael", three rounds for time of:
Run, 800 m
Back extension, 50 reps
Sit up, 50 reps
4. Recovery
1. Warm up
2. Speed/agility training: L-cone drill
3. Conditioning; for time; 10-9-8-7-6-5-4-3-2-1 reps of:
Pull up
Sit up
Push up
Squat
4. Recovery
