Friday WOD – 061016

Josh

Josh

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
1. Deadlift: 3-3-3, then drop 10% for 3×3

2. 21-15-9, for time:
Deadlift 225/155
Bar Facing Burpees

Performance
WEIGHTLIFTING
1. Snatch: 70-80%x2x6
2. Power Position Clean: 4×2, add 5-10lbs to last week’s top triple

STRENGTH
1. Deadlift: 3 @ 7, 3 @ 8, 3 @ 9, plus three down sets (load drop -10%)
2. Back Squat: 4×6, 90% of this week’s 6 @ 9

METCON
21-15-9, for time:
Deadlift 225/155
Bar Facing Burpees

GYMNASTICS
5 x 10 Arch/Hollow Rolls

ENGINE
Bike 20:00 Max Calories