The templet that we will be implementing for strength training over the next 3 weeks (leading up to Max Week) will start today. 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.

-Coach Orion

Warm-up/Mobility:

Coaches Choice 5min time limit

Strength:

1) 4x 3 Cleans (full squat) + 1 Jerk (split) @70%

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@70%

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

Conditioning:

AMRAP 12min

150m Run

15 Ball Slams or Kettle Bell Swings

20 Reverse Lunges w/ KB or slam ball (in place, just step back instead of forward), 1=1

Great job at Regionals Coach Megan! The CFLW/CFG community is super proud of you!!!