Monday July 31st, 2017

Today is the first day of a new format. We will lift most days of the week. The days are listed below. You will also have a cash out every day that incorporates the Trunk. This should be done on your own outside of class time. The coaching staff will assume that you do the homework.
Monday-Back Squat
Tuesday- Deadlift
Wednesday- Press (vertical or bench)
Thursday- No lift (makeup)
Friday- Front Squat
Saturday- No lift (make-up)
Lift: Back Squat 5-5-5
Cycle Work PreWOD- Power Snatch 10-8-6
WOD:
15-12-9
Power Snatch (75/55)
Burpee over the bar (not bar facing)
right into
9-12-15
Thursters (same weight as part 1)
Pull-ups
LEVEL 1- Scale weight to barbell only and gymnastic movements accordingly
LEVEL 3- Keep weight at 75/55 and increase difficulty of gymnastic movements (burpee box jumps and CTB pull-ups)
Cash out:
Slow Hollow/Arch on Pullup bar 25 reps with 1 sec pause in each position