Workout of the Day:

1) Coach led Warm-up

2) Snatch 3-3-3-3-3-3 Reps AHAP. Work up to somewhere between 85-95% of your 3RM and use it for all sets. If you do not have a 3RM find a heavy weight and use it for all sets.

3) For time complete 21-15-9 reps of
Power Snatch 95/65
C2B Pull-ups

4) 3 rounds not for time
45 sec hollow hold
20 Hanging legs raise (these should be super strict no kip swings)

Competition Programming:

1) For time complete
60 Wall Balls
1000m Row
50 Wall Balls
500m Row
40 Wall Balls
250m Row

Wall ball weight should be 20/14

2) 3 Rounds not for time of
10 Strict T2B
45 Second Hollow Hold

3) Mobility/Stretching

No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277