1/8/2018

1/8/2018

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy set of 3 powers cleans

3) 6 Rounds for working time of
30 Double unders (90 singles)
7 Hang power cleans using 70% of todays heaviest
7 Front squats using the same weight
30 Double unders (90 singles)
Rest: 60 Seconds between rounds


4) Mobility/Stretching


Competition Programming:

1) EMOM for 10 Minutes complete
Even Minutes - 3 Clean and Jerks starting woth 50% + 5 lbs adding 5 lbs each minute
Odd Minutes - 3 Strict HSPU

2) Back Squat 1x20 using 60% plus 5lbs of your 1RM (once the bar comes out of the rack do not re-rack until you finish the 20 reps)

3) AMRAP in 10 Minutes of
3 Power Cleans 175/120
3 Box Jumps 30/24
6 Power Cleans 175/120
6 Box Jumps 30/24
9 Power Cleans 175/120
9 Box Jumps 30/24

Continue adding three reps each time until the 10 Minutes expires

4) Mobility/Stretching

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