12/29/2017

12/29/2017

Workout of the day:

1) Coach Led Warmup

2) Take 15-20 Minutes to find a heavy set of 5 hang power cleans

3) For time complete
21-15-9 reps of
Hang Power cleans using 75% f todays heaviest
Box jumps x2

Notes:
you will do 21 HPC then 42 Box jumps, then 15 HPC and 30 Box jumps so on and so forth

4) Mobility/Stretching

Competition Programming:

1) Deadlift - Work up to a 5RM and then 5x3@ 95% of todays 5RM

2a) 3x10 Good Mornings AHAP
2b) 3x10 Strict pullups

3) 8 minute AMRAP of
15 Calorie Row
10 SDHP using 95 lbs


4) Mobility/Stretching

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