7/17/2017

7/17/2017

Workout of the Day:

1) Coach Led Warm-up

2) Deadlift 7-7-7-7-7 Reps AHAP find a heavy weight and use that weight for all 5 sets of 7.

3) EMOM for 12 Minutes complete
Even Minutes - 10 Strict Pull-ups
Odd Minutes - 10 Lunges with Barbell in the front rack 135/95

4) 4 rounds for time of
10 AB wheel roll outs
20 Russian twists with KB AHAP

5) Stretching/Mobility


Competition Programming:

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

2) 5x2 power snatch using 82.5% of above

3) 5x5 Snatch Pull using 95% of your 1RM

4) 5 Rounds for time of
10 KB Snatches alternating arms 50/35
10 Burpee Box Jumps 30/24

5) Mobility/Stretching

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