6/19/2017y

6/19/2017y

Workout of the Day:

1) Coach Led Warm-up

2) Deadlifts 5-5-3-3-1-1-1-1-1 increasing weight each set looking for a new max by the end

3) 5 Minute AMRAP of
5 Strict Pull-ups
10 Jumping Lunges
then
2 Minute Rest
then
4 Minute AMRAP of
5 Strict pull-ups
10 Jumping Lunges
then
2 minute rest
then
3 Minute AMRAP of
5 Strict Pull-ups
10 Jumping Lunges

4) Mobility/Stretching


Competition Programming:

1) Take 15 minutes to work up to a 3 RM Power snatch

2) 5x3 power snatch using 70% of above

3) 5x5 Snatch Pull using 80% of your 1 RM

4) 4 Rounds for time of
20 Cal Cycle
10 Snatches 95/65 (yes you will squat with these)

5) Mobility/Stretching

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