October 14, 2015

Wednesday

ANNOUNCEMENT:  We will be on an Olympic Weightlifting heavy cycle for the next 6 weeks. We will be concentrating on proper technique and increasing weights each week.

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Clean 6 x 3 @ 70% (reset on each rep)

METCON:

12 Minute AMRAP

2-4-6-8...etc. (ascending ladder by 2s)

OHS (75/55)

Burpees

EXTRA CREDIT:

4 x 20 Calorie Sprint (Rower or Airdyne)

or 

4 x 30 Double Unders

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