Thursday GS&C
3×2 (80-90%)* Split Jerk
*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.
AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (heaviest)
200m Run
10 Shoulder To Overhead (lighter then previous rd)
400m Run
15 Shoulder To Overhead (lighter then previous rd)
600m Run
20 Shoulder To Overhead (lighter then previous rd)
800m Run
25 Shoulder to Overhead (lighter then previous rd)
*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top.
STRENGTH SQUAD PROGRAMMING
Testing Day
Lift 1: Squat
Lift 2: TBD