150126 Monday 0900 & 1800 & 1915

Athletes,

If you have been following the last 6 weeks you have noticed that Mondays are our squat day. From 1RM, 10RM and 20RM. We have seen our numbers in the deadlift, snatch and clean sky rocket. Keep on pushing each day in that very short window that you have to work out. The time you dedicate each day is quite literally 1/50th of your entire day. So when you are in that window…push your body. Otherwise, what’s the point?

With that being said this Monday will have a squat in it but…little different. This squat is going to involve a little skill work and coordination. Heaving snatch balance will be slow and calculated. It will build the skill set used for getting comfortable under weight while squatting and moving dynamically.

Jared – FTCF

A. Progressive Model Double Unders

B. SWOD
4 Rounds
3 x Heaving Snatch Balance @ 60%, 70%, 75-80%

First set will be 3 at 60%, 3 at 70 and 3 between 75-80%.

The last set will be extremely heavy. Work on receiving the bar to the back. Your set should be unbroken.

C. WOD
7 RFT
Competitor
2 Hang Power Cleans (135/95 lbs)
4 Thrusters (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)

L2
2 Hang Power Cleans (95/55 lbs)
4 Thrusters (95/55 lbs)
6 Shoulder to Overhead (95/55 lbs)

L1
2 Hang Power Cleans (65/35 lbs)
4 Thrusters (65/35 lbs)
6 Shoulder to Overhead (65/35 lbs)

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