Workout of the Day:

1) Coach Led Warmup

2) Snatch 5-5-5-5-5-5 reps AHAP. Work up to around 90-95 of your 5RM and use it for all sets. If you do not have a 5RM then find a heavy weight and use it for sets.

3) EMOM for 8 Minutes complete
3 Snatch Balances using 75% of todays heaviest + 7 T2B

4) Mobility/Stretching

Competition Programming:

1) EMOM for 10 Minutes complete
Even Minutes - 3 Snatches using 50% + 5lbs of your 1RM adding 5lbs each set
Odd Minutes 4 MU
Notes: The Snatches should be touch and go

2) Back Squat 1x20 using 60% + 10lbs of your 1Rm (once the bar comes out of the rack do not put it back until you finish 20 reps)

3)  AMRAP in 10 Minutes of
3 Power Cleans 175/120
3 Box Jumps 30/24
6 Power Cleans 175/120
6 Box Jumps 30/24
9 Power Cleans 175/120
9 Box Jumps 30/24

Continue adding three reps each time until the 10 Minutes expires

Notes: Monday and Friday we will be doing the same conditioning effort. The goal is to try and do better on Friday than you did on Monday. Change one thing, maybe its the pace or the way you break up the reps. We will continue to do this up to the open, this way for those of you who may want to do the open workout a couple times will no what your in for. 

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277