2 September 2015 Job Specific

W/U: 12 Minute KB Complex
- 35# KB, 1 Minute ofeach of the following: (scale as necessary)
  - 1 Arm Swing Right
  - Figure 8 right to left
  - 1 Arm Swing Left
  - Figure 8 left to right
  - Clean & Press Right
  - Slasher to Halo
  - Clean & Press Left
  - Slasher to Halo
  - Snatch Right
  - Right Leg Lunge
  - Snatch Left
  - Left Leg Lunge
- Training: (scale as necessary)
  - 2X
    - 10 Rounds
      - 1 Min Step Up @ 20’’ Box with weight
      - 30 Second ISO Hold in Squat Position
      - 10 Sec Rest
    - 12 Minutes of Turkish Get Ups @ 35# KB
    - 10 Rounds
      - 1 Minute Jingle Jangles
      - 5X Box/Depth Jumps
      - 10 Sec Rest