Workout of the Day:

1) Coach led Warm-up

2) 4xME set of strict Pullups + ME set of Kipping Pullups

Notes: Complete a max effort set of strict pull-ups and then without dropping from the bar complete a max effort set of kipping pull-ups

3) “Fran”
For time complete 21-15-9 reps of
Thrusters 95/65
Pull-ups

4) 7 minute AMRAP of
25 V-ups
25 2 count flutter kicks
30 Sec hollow hold

5) Mobility/Stretching

Competition Programming:

1) Find a heavy 3 Position Snatch (Power position, Hang position, From the Ground) then 5x1 3 Position Snatch using 95% of above

2a) 5x3 Snatch Balance using 70% of your 1RM
2b) 5x3 Snatch Pulls using 110% of your 1RM

3) For time complete
20 KB Snatch Right Arm 70/53
100m Run
20 KB Clean Right Arm 70/53
100m Run
20 Single Arm KB Swings Right Arm
100m Run
20 KB Snatch Left Arm 70/53
100m Run
20 KB Clean Left Arm 70/53
100m Run
20 Single Arm KB Swings Left Arm

4) Mobility/Stretching