9/5/2015

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


 


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