9/5/2015
General programming:
1) Coach led warm-up
2) In 2 even numbered teams complete the following as a relay
50 foot suicide sprint
30 jumping squats
50 foot suicide sprint
Rest 2:00 then
complete as a relay
10 hang power cleans 135/95
30 T2B
10 hang power cleans 135/95
after the last team finishes
Rest 2:00 then
complete as a relay
50 foot suicide sprint
30 jumping squats
50 foot suicide sprint
3) Mobility/stretching
Competition Programming:
1) Find a 1RM snatch
2) Find a 1RM clean and jerk
Notes: No more than 3 fails at the maximal weight
3) 5 rounds for working time
50 ft barbell carry in the front rack 155/110
7 box jumps
7 push presses 135/95
7 box jumps
50 ft barbell carry in the front rack 155/110
Rest 1:1
4) Mobility/stretching
Posted on Fri, September 4, 2015
by Tim Hassett