7/22/2017

7/22/2017

Workout of the day:

1) Coach led warm-up

2) In teams of 2

Find a 3RM Shoulder Press each and add it together for a total score.
then
5 Minute Rest
then
For time Complete
200 Push Ups
150 Front Squats 115/80
100 Push Presses 115/80

Notes:
Reps can be broken up between partners as needed
While 1 Does the push-ups the other holds a hand stand
While 1 does the front squats the others holds a barbell in the front rack
While 1 does the push presses the other holds a plate 45/35 over head

3) Mobility/Stretching


Competition Programming:

1) Snatch -
1x3@ 70%, 1x3@ 75%, 5x3@ 80% of your 1RM

2) EMOM for 10 minutes Complete
Even Minutes - 3 Snatch Balance using 70% of your 1RM
Odd Minutes -
6 Strict Dips

3) 5 rounds for time of
200m Row
20 Wall Balls 30/20

4) Mobility/Stretching

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