Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy set of 3 Power Snatch

3) For time Complete
1 Mile Run
30 Power Snatches using 65% of todays heaviest lift
1 Mile Run

4) Not for time complete
3 rounds of
20 Situps
60 Second side plank each side

5) Mobility/Stretching

Competition Programming:

1) Bench Press 5x5@ 75% of 1RM

2a) 3x10 Close grip Bench AHAP
2b) 3x10 Weighted Dips AHAP

3) 10 Minute AMRAP of
7 KB Push Press Left Arm 70/53
250m row
7 KB Push Press Right Arm 70/53
250m Row

4a) 4x15 GHD Situps
4b) 4x20 Russian Twists using a KB AHAP

5) Mobility/Stretching

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