This will be week number 2 leading up to Max Week. Things will basically look the same (in regards to strength training) with a slight increase in percentage (75% across the board).

Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready to warm-up and get down to business. I would highly recommend showing up early so you can work on any extra mobility.

Also, it is looking like this week is going to be a scorcher. The key to combating the heat is staying hydrated. Drink plenty of water throughout the day and during training (a gallon+ is usually a good start or completely clear urine).

Finally…..Weather permitting (and goose excrement permitting) we will be doing a Park WOD this Saturday. You can join us after for Yoga in the park as well.

-Coach Orion

Warm-up/Mobility:

Coaches Choice 10min time limit

Strength:

1) 4x 3 Cleans (full squat) + 1 Jerk (split) @75%

Warm-up with 3 sets of the complex first. Work within your skill set and keep the weight manageable and form spot-less

2) Front Squat 5×4@75%

Minimal warm-up will be required due to the cleans, 1 to 2 sets at most.

Conditioning:

AMRAP 12min

7 Burpee Tuck Jumps

14 Goblet Squats (KB or SB)

200m Run