FRIDAY 260417
Core Progression – Week 5
“Gravity’s Tax”
30 minute AMRAP
400m Run
Barbell Complex –
5 Deadlift + 4 Power Clean + 3 Hang Squat Clean + 2 Thrusters + 1 Shoulder-to-Overhead
Weight is up to the individual athlete. Think of today as a Murph Prep WOD with crisp barbell movements.
The goal for today is 6-8 rounds. Can anyone complete 9?
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Strength & Olympic Lifting
Week 3 of 4
Snatch Progression
Full Lift Integration
5 Sets – Complex – 1 Power Snatch – 1 Hang Snatch – 1 Full Snatch
Building on each of the complexs
Then,
5×2 Snatch
Success is the sum of small efforts, repeated day in and day out.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day