Monday, 4 October 2010

10 Rounds:
One round consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.


Then

10 Rounds:
10 meter Hill Sprint
5 - Broad Jump 4 stairs (about 1.5 meters long 0.75m High)

I didn't time either but the hill sprints and broad jumps was around 10-11 minutes