10/2/2015

10/2/2015

 

General Programming:

1) Coach led Warm-up

 

2) 5 rounds for time of

1000m row

20 Burpees

 

3) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete 3 power snatches starting at 70% of your 1RM

 

2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk at 70% of your 1RM

 

3) Back Squat 2X5@ 70%, 2x5@ 75%, 2x3@ 80%, 2x3@ 85%

 

4) For time complete

21-15-9 reps of

Overhead squats 95/65

T2B

then 3 minute rest then

21-15 -9 reps of

Walking lunges with plate overhead 45/25

calorie row


5) Mobility/stretching



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