Workout of the Day:

1) Coach Led Warm-up

2) Back Squat 7-7-7-7-7 reps AHAP. Work up to a heavy weight and use it for all sets.

3) EMOM for 10 Minutes complete
Even Minutes - 10 Lunges using 115/80 in the front rack
Odd Minutes - 45 second hollow hold

4) Mobility/Stretching

Competition Programming:

1) Deadlift 5x5@ 75%

2a) 3x10 Strict Pull-ups with a weight vest
2b) 3x7 Bentover rows AHAP

3) For time complete 21-15-9 reps of
Power cleans 135/95

 4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277