2/22/2017

Workout of the Day:

1) Coach led Warm-up

2) Take 15 Minutes to find a heavy set of 3 front squats

3) For time complete
21 Front Squats
12 Pull-ups
18 Front Squats
15 Pull-ups
15 Front Squats
18 Pull-ups
12 Front Squats
21 Pull-ups

Notes: Weight for the Front Squats should be 50% of todays heaviest weight

4) Mobility/Stretching


Competition Programming:

1) Power Snatch - 4x3@ 70% of your 1RM Snatch

2) Power Clean - 4x3@ 70% of your 1RM Clean

3a) 3x750m cal Rows
rest 60 Seconds
3b) 3xME set of strict pull-ups + ME set of kipping pull-ups
rest 90 seconds

4) 6 Rounds for time of
10 Burpees
7 DB Thrusters 50/35
10 T2B

5a) 4x10 Ab wheel Roll outs
5b) 4x60sec Plank holds