I hope you all had a wonderful weekend. Monday is just about here and it's time to take on the beginning the week. See you all tomorrow to start this Monday off right. Also lets start getting some goals up on the board and begin the process of checking them off. 

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 minutes to find a heavy single hang snatch (squat with it)

3) 1-2-3-4-5-5-4-3-2-1 reps of
Hang Snatch using 70% of todays heaviest
Before each set complete a 200m Run

4) Mobility/Stretching

Competition Programming:

1) Bench Press - Work up to a 3 RM then complete 5x2@ 90% of todays 3RM

2a) 3x10 Close Grip Bench Press AHAP
2b) 3x10 tricep kick backs each arm AHAP

3) 8 Minute AMRAP of
5 Ring Dips
10 Situps
10 V-ups

4) Mobility/Stretching

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