Workout of the Day:

1) Coach Led Warm-up

2) With a partner complete
1 mile run
100 DB Snatches 50/35
1 mile run
150 DB Front Squats 50/35
1 mile run
200 Wall Ball Partner Sit-ups

Notes: The DB snatches need to be done alternating arms. You can split the reps up however needed. the front squats can also be split up as needed. Finally the wall ball sit-ups will be done as partners passing the ball back and forth. The running will be done together and you cant start the other movements till both partners get back from the run.

3) Mobility/Stretching

Competition Programming:

1) Work up to a 5RM Jerk

2) Every 30 Seconds for 4:30 complete 3 Jerks using 85% of todays heaviest

3) For time complete 21-15-9-3 Reps of
Push Presses 135/95

4) Mobility/Stretching

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