Workout of the Day:

1) Coach Led Warmup

2) For total reps complete 5 rounds of

90 sec calorie row
60 sec KB Swings American 70/53
30 sec push-ups

Rest 60 seconds between rounds

3) Mobility/Stretching

Competition Programming:

1) Snatch - 1x5@ 70%, 2x3@ 75%, 2x3@ 80%, 1x2@ 85%

2a) 5x5 Snatch Pulls using 92.5% of your 1RM
2b) Back Squat - 1x7@ 62.5%, 1x5@ 67.5%, 1x5@ 72.5%, 3x3@ 77.5%

3) For time complete
100 Calorie Cycle
800m Run
100 Calorie Cycle

4a) 3x60 Second Fwd Lean in the rings (lower the rings to about a fist distance from the floor and hold a plank)
4b) 3x45 Second Side Plank Hold each side

5) Mobility/Stretching

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