Monday Sept. 14th

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Strength:

Squat Clean Skill Work

*ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

EMOM for 5 minutes:

3 position Squat Clean at 65% 1 RM.

*2 minute rest

EMOM for 8 minutes:

1 Squat Clean at 85%

 

CAT ONE:

10 Minute AMRAP:

20 kettlebell swings 73/53#

20 grasshoppers r + l = 1 rep

20 sec hold plank hold 45/35#

 

CAT TWO:

10 Minute AMRAP:

20 kettlebell swings 53/35#

20 grasshoppers

20 sec hold plank hold 35/25#

 

CAT THREE:

10 Minute AMRAP:

20 kettlebell swings 35/27#

20 grasshoppers

20 sec hold plank hold 25/15#

 

CAT FOUR:

10 Minute AMRAP:

20 kettlebell swings 27/18#

20 grasshoppers

20 sec hold plank hold