physical 08/16/14

    Maces
    "Evil being the root of mystery, pain is the root of knowledge." Simone Weil

    6 rounds of:

    4 Hang power clean
    2 Front squat
    1 Push press/ Push jerk

    Weight is 75% of push press 1RM. Make adjustments as needed if power clean/ squat sets require interruption. Rest as needed after push press is complete in each round- Safety considered, bar stays on your body for 7 reps.

    And then, as many rounds as possible in 6 minutes:

    40 Tire smash (Any variation) @ 6lb. W, 10lb. M
    20yd. broad jump

    Hustle on the switches between movement, and stay organized in the broad jump; Poor jumping/ landing mechanics will not help you move faster.