Workout of the Day

1) Coach led Warm-up

2) Back Squat 7-7-7-7-7 Reps AHAP. Works up to around 95% of your 7RM and use that for all sets. If you do not have a 7RM find the heavy weight and stick with it for all sets.

3) 8 min AMRAP of
15 Wall Balls 30/20
15 Box Jumps 30/24
15 Push Ups

4) Mobility/Stretching

Competition Programming:

1) EMOM for 6 Minutes complete 5 Power Cleans starting at 50% + 20lbs of your 1RM adding 5lbs each set
90 second rest
EMOM for 6 minutes complete 5 Power Snatches starting at 50% + 20lbs of your 1RM increasing 5lbs each set
Notes: these should be touch and go

2) 8 Minute AMRAP of
20 Box Jumps 24/20
10 Deadlifts 225/155

3) Mobility/Stretching

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