7/11/2017

7/11/2017

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy single Split Jerk.

3) 10 Minute AMRAP of
5 Split Jerks using 75% of Todays heaviest
7 Pull-ups
9 Box Jumps 30/24

4) Not for time complete
4 Rounds of
20 Flutter kicks (2 count)
10 Floor wipers
 https://youtu.be/haoLk8cL4Rc

5) Mobility/Stretching


Competition Programming:

1) Clean & Jerk -
1x3@ 67.5%, 1x3@ 72.5%, 5x3@ 77.5%

2) EMOM for 10 Minutes complete
Even Minutes - 5 Jerks using 67.5%
Odd Minutes - 5 Strict HSPU

3) 5 Rounds for time of
7 Power Cleans 155/110
7 Push Presses 155/110

4) Not for time complete
3 Rounds of
10 Strict T2B
20 Russian Twists with KB  AHAP

5) Mobility/Stretching

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