Workout of the Day:

1) Coach led Warm-up

2) 30 Minute AMRAP of
800m Run
50 Situps
25 Pull-ups

3) Not for time complete
3x60 Sec Plank Hold
3x45 Sec side plank each side

4) Mobility/Stretching

Competition Programming:

1) Work up to a 5RM Power Snatch

2) 5x3@ 75% of above

3) 1xME Set of Ring MU
then 5x3 Ring MU resting 30 seconds between sets of 3

4) 12 Minute AMRAP of
15 Pull-ups
10 DB Snatch (5 each arm) 70/55
5 DB OHS (switch arms each round) 70/55

5a) 3x20 GHD Sit-ups
5b) 3x10 Ab Wheel Rll outs

6) Mobility/Stretching

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