11/10/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean and Jerk:

RX:
take 7 min to build to a medium weight then
every 2 mnutes for 4 rounds
3 reps - across

Comp:
4 sets x 3 reps 1 set x 2 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

pace to keep your HR down

WOD

10 RFT:
7 SDHP 75/45
7 Front Squats
7 Push Jerks

comp: 95/65
free: KB SDHP 35-18/Goblet Squat/HRPU

*TIME CAP 20 MINUTES*

CASH OUT

strict pull ups
4 x 8 reps

MOBILITY

trap smash