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Road to the Open Day 16 – 1/30/14

Here’s Coach Billy showing everyone how we get it done at PHL!

Warm-up:

Coach’s Choice.

Strength:

Superset-

Power clean

Ring dip

Take 20 minutes to work up to a peak power clean. Then perform 3 power cleans EMOM for 6 minutes at 80% that day’s best power clean. In between each set of power cleans,  athletes should perform 3 to 5 ring dips.

Metcon:

12 min amrap:

10 kb swings (70/35)

10 push-up

broad jump across the room and back

*every 3 jumps for guys (5 for girls), the athelte must stop and do  10 squats

January 29, 2014 | News | 0

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