January 12, 2018

Warm up 

Coach Led 


Strength / Skill

Build a heavy double power clean

- Start light work on speed

- Fast elbows 

- Keep midline tight 

- Catch at a 1/4 to 1/2 squat position 


Workout of the day 


12 minutes to accumulate as many rounds and reps as possible 


8 Overhead squats 95/65#

16 Wall Balls 20/14#

24 HR push ups 


Your goal is to stay consistent and work at a 14-18 RPE throughout the workout to get the most out of it. 



Our 9am ladies killing some extra credit core work #summerbod



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