Tuesday September 6th, 2016

Athletes: We are going back to level 1 and level 2 style programming. I am providing this so athletes know how to scale the workouts appropriately. Level 2 will always be harder than level 1. Please try and stick to one or the other because both have a specific purpose and intended stimulus.
Thanks! -Coach DJ

Warm Up
Hip Mobility
Dynamic Flex

Activation
Empty Bar Front Squat & Plank Hold

Strength
10 Minutes to Find A Heavy Triple Front Squat

WOD
With a running clock
L1
@0:00
3 Rounds
10 Power Cleans 45/35
10 Burpees
@10:00
2 Rounds
10 Power Cleans 65/45
10 Burpees
@20:00
1 Round
30 Power Cleans 85/65
30 Burpees

L2
@ 0:00
3 Rounds
10 Power Cleans 95/65
10 Burpees Over Bar
@10:00
2 Rounds
10 Power Cleans 115/85
10 Burpees Over Bar
@20:00
1 Round
30 Power Cleans 135/95
30 Burpees Over Bar


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