Saturday 18.02.2017

This is the last day of a deload as we prepare for the open. Short training day, get in and get out. Looking ahead to next week, the ideal training schedule will be:

Sunday Rest

Monday/Tuesday/Wednesday fine tuning skills

Thursday Rest

Friday 17.1

Scaled) AMRAP 15:

12/9 Calorie Row

9 Box Jump Overs

6 Hang Squat Cleans 75/55

Rx) "Street Fight"

In teams of 3:

AMRAP 20:

12/9 Calorie Row

9 Box Jump Overs 24/20

6 DB Hang Squat Cleans 50/35

*The 1:2 work to rest ratio allows to train here with higher intensity knowing we have plenty of time to recover. Aim for straight sets with intensity

Comp) 1) EMOM x 10:

Hang Power Clean + Power Clean

*start set 1 at 50% and slowly build, not max loads today

2) AMRAP 15:

15/12 Calorie Row

9 Box Jump Overs 24/20

6 DB Hang Squat Cleans 50/35