Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to  find a heavy set of 3 hang cleans (yes you are squatting with the cleans)

3) 12 minute AMRAP of
30 Double Unders
7 KB Clean and Press Left arm 70/53
30 Double Unders
7 KB Clean and Press Right Arm 70/53

Notes: With the KB Clean and press it is with a squat and any shoulder to overhead is ok.

4) Mobility/Stretching

Competition Programming:

1) Back Squat
5x5 @ 75% of 1RM

2) Front Squat
1x10@ 80%

3) 4x400m Run resting 1:1

4a) 3x45 Second hollow hold
4b) 3x45 L-sit in the rings

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277