Strength & Conditioning: 26 November 2015

Strength:

A) Squat:
 3 x 6-8
 If 8+, 7=, 6-

B)Controlled box pistols. Progress depth, not weight.  Demo controlled box pistol.  No bouncing, no losing control, no toe push off. The off foot lands on the heel with control, no pushing off from ball of foot. At no point can clients use momentum or lose control of the descent. Use small boxes, planks, plates etc to control exact height.

3x5, adjust height as you go.

Be sure to write down the height you've used.

WOD:

For time:
1 Lap
30 Kettelbell Swings (24k/16k)
30 Goblet Squats (24k/16k)
30 Wall Balls (20/14)
15/15 KB Clean and Press or Snatch (From Hips)
1 Lap