1/10/2018

1/10/2018

Workout of the Day:

1) Coach led Warm-up

2) 4 rounds for time of
10 Dead Lifts 225/155
15 Box Jumps 30/24
10 Strict Pull-ups
15 Ball Slams 30/20

3) Mobility/Stretching


Competition programming:

1) EMOM for 6 Minutes complete 5 Power Cleans starting at 50% + 5lbs of your 1RM adding 5lbs each set
90 second rest
EMOM for 6 minutes complete 5 Power Snatches starting at 50% + 5lbs of your 1RM increasing 5lbs each set
Notes: these should be touch and go

2) For time complete
15-12-9 Reps of
Dead Lifts 165/115
C2B Pull-ups
90 Second Rest
12-9-6 Reps of
Deadlifts 175/125
C2B Pull-ups

3) Mobility/Stretching

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