Strength:
Jerk from Rack
5×2
Increase weight each set, resting 90 seconds between sets
WOD:
AMRAP in 8 Minutes
10 Kettlebell Swings 70/53 LBS
20 Double Unders
Mobility:
Shoulder Smash with a lacrosse ball
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. 15 minutes to establish a max load for the complex:
2 Position Clean (Floor and Above the knee) + 1 Jerk
***Compare to Sept 4th, 2013***
2. Barbell row 3×8
3. As Heavy As Possible KB for Metcon 88/70/53 LBS
1×10 @ 60%
1×8 @ 70%
1×6 @ 75%
1×4 @ 80%
2. Front Squat
1×5 @ 60%
3×5 @ 70%
3. 15 Minute Chest-to-Bar Pull Up Volume
4. Scale up Metcon to 30/25 Lb Slamballs
