Workout of the Day:

1) Coach Led Warm-up

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

3) “Grace”
For time Complete
30 Clean and jerk 135/95 (it can be either a full clean or a power clean)

4) Not for time complete
50 Sit ups
50 Russian Twists with a KB
50 Sit ups

5) Mobility/Stretching

Competition Programming:

1) Deadlift
1x3@ 80%, 1x3@ 85%, 2x2@90%, 1x1@ 95%
After the third rep of each set complete 5 Power Shrugs using the same weight as the Deadlift

2) Accessories
3x7 Stiff legged DL AHAP
3x10 Strict Pullups with a vest on

3) For time complete
100 Double Unders
100 Walking Lunges (No weight)
50 KB Swings (Russian) 70/53

 4) Mobility/Stretching

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