02.25.2015

WARMUP
COACH LED DROM

FITNESS
1)3X5 FRONT SQUAT (ADD 5 LBS)
2)3X5 FLOOR PRESS (ADD 5 LBS)
3A)3XMAX HSPU
3B)3XMAX HOLD BOTTOM OF GOBLET SQUAT

PERFORMANCE
1)5x2 SNATCH DL + SNATCH FROM HIGH HANG
2)5x2 TNG POWER CLEAN + 1 POWER JERK
3a)3x6 STRICT HSPU
3b)3x10 BENT OVER SINGLE ARM DB ROW

WOD
12 AMRAP
20 THRUSTERS @ EMPTY BB
20 PUSH-UPS
100' BEAR CRAWL