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