4.11.13 SWOD

Dynamic

  • 5 sets of 1 max effort vertical jump (just close your eyes and channel this song)
  • 5 sets of 3 snatch grip deadlifts, 40% 1RM (of normal deadlift), explosive reps
  • Superset the max effort vertical jumps with the snatch grip deadlifts, taking 1-2 minutes between supersets

Conditioning

  • 5 rounds- 8 power clean (135#), 20 Leg lifts, 5-4-3-2-1 wall climbs (5 on the first round, 4 on the second, etc…), 12 box jumps
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose a moderately heavy weight for power clean that still allows you to maintain form throughout.

Post times of conditioning workout to comments.

Motivation