TUESDAY 1/10/17

Warm Up:
4 min Athlete’s Choice

3 Rds Of:
10x Pass Throughs(bottom squat)
10x Spiderman Lunges
10x Hanging Knee Raises

A. 17 min EMOM:
Min 1-8: 1x Clean & Jerk
Min 9: Strip Bar and Rest
Min 10-17: 1x Snatch
*Increase load across Sets
*Focus is maintaining solid technique as the load becomes more challenging
*Focus is NOT achieving a ugly 1RM that injuries you and makes your coach sad

B. “DT”
5 Rds For Time:
12x Deadlifts (155/105)
9x Hang Power Cleans (155/105)
6x Push Jerks (155/105)
(Sgt. Tim Davis-Air Force- Killed Feb. 20th 2000)

Cool Down:
3-5 min Airdyne
90 sec./side 3-position Death Stretch
90 sec. Butterfly pulses