7/18/2017

7/18/2017

I hope you all had fun getting in some heavy deadlifts to start out the week. Get ready for the lung burn tomorrow as we will be getting in some hill sprints!!

Workout of the Day:

1) Coach led Warm-up

2) 30 Minute AMRAP of
400m Run
75 Double Unders
5 Hill Sprints resting on walk back down
75 Double Unders

Notes: The Hill Sprint is to be done running up Dock St to the Fraisers sign.

3) Mobility/Stretching


Competition Programming:

1) Clean & Jerk -
1x3@ 70 %, 1x3@ 75%, 5x3@ 80%

2) EMOM for 10 Minutes complete
Even Minutes - 5 Jerks using 70%
Odd Minutes - 6 Strict HSPU

3) 12 Minute AMRAP of
5 Strict Pull-ups
10 Push Presses 95/65
15 Front Squats 95/65

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

5) Mobility/Stretching

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