Alright Friday is right around the corner and no better way to celebrate the weekend coming up than coming in and Deadlifting some heavy weight, and breathing heavy with a happy little EMOM. So see you guys tomorrow rest up and come PR your 5RM max Deadlift tomorrow.

General Programming:

1) Coach led Warm-up


2) Deadlift 5-5-5-5-5-5 reps AHAP


3) EMOM for 12 Minutes

Even Minutes 15 KB swings Russian 70/53

Odd Minutes 10 Box Jumps 24/20


4) Mobility/stretching


Competition Programming

1)EMOM for 5 minutes complete 3 power snatches starting at 65% of your 1RM

2)EMOM for 5 minutes complete 3 power cleans plus 1 jerk at 65%  of your 1RM


3) Back Squat 6X3@ 70%


4) For Time row 5000m


5) Mobility/stretching


No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277