SATURDAY 4/15/17


A) "Air Force"

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

B) 3-5 sets of 21's

Barbell Bicep Curls

7 from bottom to 90 degrees

7 from 90 degrees to top elbow flexion

7 full range of motions

SUNDAY 4/16/17

FRIDAY 4/14/17