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.