TUESDAY

Knee sleeves

Tape for hands

Lifters (optional)

WOD

For Time:

20-minute CAP

20 – 15 – 10 – 5

·     Deadlifts

·     Power Cleans

·     200-meter Run

Men’s: (RX 70, 80, 90, 100 Kg)

Women’s: (RX 50, 55, 60, 65 Kg)

Focusing on:

·   Strong pulls, fast under bar

·   Leg drive and bracing for Deadlifts

·   Good rack position

·   Consistent sets

Strength Development

Bench Press

5 – 5 – 5 – 5 – 5

5 sets @ 2 minutes/set

Focusing on:

·    Full range of motion

·    Good back position

·    Braced core

Remember:

Changing your grip width can protect your shoulders – any questions see the coach.