Strength:  Front Squat

Build to a 5 RM

W.O.D  Each segment for time

3 x 3 Min Clock/1 min Rest

  • 200M Sprint
  • 21 x Thrusters 95/65
  • 200M Sprint
  • 15 x Thrusters
  • 200M Sprint
  • 9 x Thrusters

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OLY Group:  POWER's all day

  • 1 Rep Front Squat
  • Power Clean:  10 rep touch and go x 3 sets 
  • Hang Snatch Pulls:  65% 5 x 5
  • Power Snatch: 10 rep touch and go x 3 sets
  • Behind the Neck Strict Press:  55/60%  5 sets of 5

AUX Work: 

  • Prone later raises 35/20 3 sets 10
  • KB Seated Presses  35/26 3 sets of 10
  • Glute/Ham Ext 3 sets of 10 @ 115/85

 

 

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