Wednesday 090617

Programmer’s Notes:   Athletes heading into competition this weekend should be training this week.  Keep intensity high Monday and Tuesday.  On Wednesday and Thursday begin to taper down intensity and focus on refining movements for the competition.  Friday should be a rest day physically and mentally.  Stay hydrated through out the week and stay focused on good nutrition.  Saturday, competition day, stay calm and relaxed, don’t try any new products (protein, pre-work supplements, etc.) or eat any different than you usually do.  It’s just another training day, bring the HEAT!

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Skill (for practice)

100 Single Unders
then In 3:00
10-20-30-40-50-60
Unbroken Double Unders
-must stop b/s

Power Snatch @ 60%

6 x 6 Every 2:00 for 12:00

Met-Con (For Time)

10 Rounds for time
15 Deadlifts 135/95#
15 Push-ups
Cap time 16:00