8/23/2017

8/23/2017

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy set of 5 Power Snatch

3) 10 Minute AMRAP of
5 Hang power snatch 105/75
5 Overhead Squats 105/75
10 T2B

4)For completion
3x45 Second Plank hold
3x45 Second Side Plank each side

5) Mobility/Stretching


Competition Programming:

1) Back Squat
1x7@ 60%, 1x5@ 65%, 1x3@ 70%, 1x7@ 65%, 1x5@ 70%, 1x3@ 75%, 1x7@ 70%, 1x5@ 75%, 1x3@80%


2) Front Squat
1x15@ 60%

3) 10 Minute AMRAP of
10 Box jumps 24/20
10 Calorie row
10 Weighted Step ups with 50lb DB in the front rack
10 Calorie Row

4) Mobility/Stretching


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