Happy Friday!

General Warmup
550 meter run
500 meter row

Moblity Session/Team Stretch
Coaches choice

Workout Specific Warmup
5 x 5 Cleans up to workout weight
5 Wall balls after each set

Workout
AMREP in 10 minutes:
750m Row
20 Cleans 135/95
400m Run
Wall balls 20/14

Competitors Track
Alternating on the minute for 12 minutes of:
10 burpees
35 double-unders

Weightlifting
5 x 3 of squat snatch @ 80%+
Then
6 singles on the :30 at the max weight you successfully did your triples at

 

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