Coach Sarah teaching 6:00am this morning…..
get up and join the fun!
WARM UP
Surprise us Sarah
TEST WEEK
FULL CLEAN and JERK 5 4 3 2 1 1 1…
AND
DEAD LIFTS 5 4 3 3 3 …… PLEASE DO NOT LOAD YOUR BAR IF YOU CANNOT MAINTAIN NEUTRAL SPINE
CARDIO ….. this is a weak skill for most people, if your not injured do it !
If you didn’t run yesterday please do it today
1 KM
or
8 – 12 hill sprint 10 second up and 50 seconds recovery