Workout of the Day:

1) Coach led Warm-up

2) For time complete
1 Mile Run
100 Double Unders
50 Burpees
50 Jumping Pull-ups
100 Double Unders
1 Mile Run

Notes: For the Jumping Pull-ups the Pull-ups Bar should be at least six inches above your head

3) Not for time complete
60 sec Hollow Hold
50 Situps
40 Russian Twists
30 2 Count Flutter Kicks
20 V-ups
10 T2B

4) Mobility/Stretching

Competition Programming:

1) Work up to a 3RM Power Snatch

2) 5x2@ 75% of above

3) 1xME Set of Ring MU
then 3x5 Ring MU resting 30 seconds between sets of 5

4) 10 Minute AMRAP of
10 DB Hang Power Snatch 80/50 (5 Each Arm any way)
10 Box Jumps

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


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