July 28, 2016

Thursday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Clean pulls + Power Clean + Jerk

6 X 2 + 2 + 2

*heavy enough to use hips but light enough to work technique.

METCON:

5 RFT

15 Box Jumps

10 HSPUs

ACCESSORY:

Shoulder Complex or ROMWOD


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Clean pulls + Power Clean + Jerk

6 X 2 + 2 + 2

*heavy enough to use hips but light enough to work technique.

METCON:

5 RFT

15 Step-ups

10 HSPU Modification

ACCESSORY:

Shoulder Complex or ROMWOD

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