11/3/2017

11/3/2017

Workout of the Day:

1) Coach Led Warmup

2) Take 15-20 Minutes to find a single heavy hang clean

3) For time complete as an ascending ladder from 1-10 reps of
Hang Cleans 95/65
Burpee Box Jumps 24/20

4) Mobility/Stretching 


Competition Programming:

1) Snatch - 1x5@ 72.5%, 2x3@ 77.5%, 2x3@ 82.5%, 1x2@ 87.5%, 1x1@ 90%

2a) 5x5 Snatch Pulls using 95% of your 1RM
2b) Back Squat - 1x7@ 65%, 1x5@ 70%, 1x5@ 75%, 3x3@ 80%

3) 5 Rounds for time of
100m Run
10 Over the Bar Burpees
5 Hang Snatches 115/80

Rest 60 Seconds between rounds

4a) 4x60 Second Fwd Lean in the rings (lower the rings to about a fist distance from the floor and hold a plank)
4b) 4x45 Second Side Plank Hold each side

5) Mobility/Stretching

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