Workout of the Day:

1) Coach led Warm-up

2) 5 Minute AMRAP of
7 DL 225/155
3 Minute Rest
4 Minute AMRAP of
5 DL 225/155
2 Minute Rest
3 Minute AMRAP of
3 DL 225/155

3) Not for time complete as a descending ladder from 10-1 reps of
Russian Twists
Before each set complete a 100m single arm farmers carry AHAP switching arms at the turn around

4) Mobility/Stretching

Competition Programming:

1) Clean & Jerk -
1x3@ 72.5 %, 1x3@ 77.5%, 5x3@ 82.5%

2) EMOM for 10 Minutes complete
Even Minutes - 3 Jerks using 75%
Odd Minutes - 6 Strict HSPU

3) For time complete 27-21-15-9 reps of
DB Thrusters 55/35
Over the box jumps 30/24

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

5) Mobility/Stretching

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