Workout of the Day:

1) Coach Led Warmup

2) For time compete
800m Run
30 DB Snatches Alternating Arms
400m Run
30 DB Snatches Alternating Arms
800m run
30 DB Snatches Alternating Arms

Notes: Weight For the DB should be 50/35

3) Not for time complete
3 rounds of
10 Ab wheel roll outs
15 Hanging leg raise (super strict no kipping at all)

4) Mobility/Stretching

Competition Programming:

1) EMOM for 10 Minutes complete
Even Minutes - 3 Snatches using 50% + 15lbs of your 1RM adding 5lbs each set
Odd Minutes 5 MU
Notes: The Snatches should be touch and go

2) Back Squat 1x20 using 60% + 30lbs of your 1Rm (once the bar comes out of the rack do not put it back until you finish 20 reps)

3) 8 Minute AMRAP of
3 Bar MU
5 Power Snatches 135/95
7 Box Jumps 30/24

4) Mobility/Stretching

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