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Tuesday 09.05.2017

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ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Deadlift (45/35lbs)
5 x Power Clean
5 x Push Jerk
III. Mobility

“Phantom Zone”
Complete for time

Run 800m
Then 15-12-9-6-3 reps of
Clean & Jerk (115/75)
Pull-ups
Then…
Run 800m

Post times to comments.

Skill Development
I. Mobilize and prepare for tomorrows squats.
II. Accumulate 2-3:00 L-Sit Hold
III. Pull-up/Ring Dip Progressions
IV. Slay GOATS

Katelyn

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