7/24/2017

7/24/2017

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy set of 3 Power Cleans

3) For time Complete
15 T2B
200m Run
5 Power Cleans
15 T2B
400m Run
4 Power Cleans
15 T2B
800m Run
3 Power Cleans
15 T2B
400m Run
4 Power Cleans
15 T2B
200m Run
5 Power Cleans

Notes: The power cleans are to be done at 90% of todays heaviest set of 3

4) Stretching/Mobility


Competition Programming:

1) Take 15 minutes to work up to a  5RM Power snatch

2) 5x3 power snatch using 85% of above

3) 3x5 Snatch Pull using 100% of your 1RM

4) 5 Rounds for time of
10 KB Hang Snatch 70/53 (5 each arm)
10 Burpee Pull-ups

5) Mobility/Stretching


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