Warm Up

Shoulder Mobility
Lunges – Duckwalk x 1
Push up x 10
Shuffle – Scissor x 2
Burpee x 10
Butt kick – high knees x 2
Jump squat x 10

 
Strength

HS Balance x 3 x 15secs
HS Kick up x 2 x 10
Wall walk to kiss x 5
Shoulder tap x 2 x 10
Practice Sq. Snatch 10min for PERFORMANCE/ FITNESS
Practice OHS for LITE

 
Conditioning

TIME CAP: 15MIN
CF.2015.08.28 PERFORMANCE
3-6-9
Muscle up
Sq. Snatch (115/65#)

 
CF.2015.08.28 FITNESS
6-12-18
Knees to Elbow
Ring Dip
Sq. Snatch (42.5/30kg)

 
CF.2015.08.28 LITE
6-12-18
Knees to Elbow
Box Dip
6-12-18 OHS