Friday – 100915

Coach Keith SMOKED a 245 lb snatch yesterday. PR!

Coach Keith SMOKED a 245 lb snatch yesterday. PR!

Warm-up/Injury Prevention
On your own, run 400 meters, then 3 rounds not for time:
40 Double-unders
8 Behind the neck barbell presses
6 Good mornings
6 KB goblet mobility squats

Workout of the Day
“Santora”
3 rounds for max reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Post your scores to the Whiteboard.

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