Wednesday 170215

Have you signed up for the Open and posted your favorite quote on the community board? There is still time to make it happen and be a part of our Letrono Team for 2017.

Dynamic Warm-Up – Mobility
Prepare to for..

OLY:
Accumulate 40 Reps of Touch and Go Power Snatch @60%, 50% OR 40% 1RM * Choose wisely to maintain GOAL:
This is “For Time” AND “Fewest Sets Possible.” GOAL: THIS SHOULD BE MODERATELY HEAVY AND SHOULD TAKE AT LEAST 3 SETS

WOD:
3 Rounds
3 Rope Climbs/ Progression
21 Overhead Squats 135/95, 95/65, 75/45
21 Bar Facing Burpees

* Scale weight and movement accordingly to maintain intensity with good mechanics through rounds.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Accessory
3 Rounds:
Max Set Unbroken Push Jerks 165/115lbs
(25 rep cap per set)
Rest 2:00

Just Work
10 Rounds:
Run 200m
Rest :90

Interval
4 Rounds:
Bike 21/15 Calories
21 Deadlift 225/155lbs
Rest 3:00

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