1/19/2018

1/19/2018

Workout of the Day:

1) Coach Led Warmup

2) For time complete
21-15-9-3 Reps of
Hang Power Cleans 135/95
Over the Bar Burpees x2
then
400m Single Arm KB Front Rack Carry 70/53 switching arms every 100m

3) Mobility/Stretching


Competition Programming:

1) EMOM for 10 Minutes complete
Even Minutes - 3 Snatches using 50% + 10lbs of your 1RM adding 5lbs each set
Odd Minutes 4 MU
Notes: The Snatches should be touch and go

2) Back Squat 1x20 using 60% + 20lbs of your 1Rm (once the bar comes out of the rack do not put it back until you finish 20 reps)

3) For total reps and time complete
3 Minutes of target burpees
then
4 Rounds of
10 Front Squat 115/80
10 Push Presses 115/80
then
3 Minutes of target burpees

Notes: Target for the burpees should be 6 inches above outstretched hands

4) Mobility/Stretching

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