Strength:
15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
Focus on perfect mechanics during the pulls. Novice lifters may pull from the hang.
Conditioning: “Tango Echo November”
10 minutes, as many rounds as possible:
- 10 Burpee over bag (two foot take off, two foot land)
- 10 meter Walking Lunge
- 10 Push Press
- 10 meter Sprint
*All done with a seabag ( 50/35). During push press the entire bag must move from shoulders to overhead with hands below bag and weight on top (no gripping and letting it hang down to shoulders).
Compare to 2013.01.28
