Friday 6.25.21

Warm-up:

Coaches Choice

Strength:

Deadlift
5@65%, 3@75%, 1+@85%

[6 Total Sets]
1set x 3reps: Bar
1set x 3reps: Light-load
1set x 3reps: Moderate-load
1set x 5reps: 65%
1set x 3reps: 75%
1set x 1reps+: 85%**

**Aim for 8-10reps on last set

Prep:
Power Snatch + Overhead Squat

[2-3 Sets Total]
1set x 3Reps Each: Bar
1set x 3Reps Each: Light Weight (if needed)
1set x 3Reps Each: Workout Weight

Conditioning:

For Time:
9-8-7
Power Snatches
Overhead Squats

30/24 Cal Row

6-5-4
Power Snatches
Overhead Squats

30/24 Cal Row

3-2-1
Power Snatches
Overhead Squats

Rx’d:
75#/55#

Rx’d(m):
95#/65#

Rx’d+:
115#/85#
Equal Cal Bike

Mod Movements:
Power Clean and/or Front Squat

Scaled:
Reduced Rowing Reps
24/17 Cals
45#/35# Bar