Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 minutes to find a heavy set of 5 Hang Cleans (yes squatting)

3) Complete as a descending ladder from 10-1 reps of
Hang cleans using 65% of todays heaviest weight
KB swings

Before each set of Hang Cleans and KB Swings complete a 100m Sprint

Notes: It'll look like this. At 3-2-1 go you will start with the 100m run. Then complete 10 Hang cleans and 10 KB swings. Then run another 100m and upon returning complete 9 of the hang cleans and KB swings. Continue this way until all reps are complete

Competition Programming:

1) For time 

Complete 3 rounds of
500m Row
10 Pull-ups
Rest 2 minutes
Complete 2 rounds of
500m row
10 Pull-ups
Rest 1 minute
Complete 1 round of 500m row
10 Pull-ups

2) Mobility/Stretching

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