Workout of the Day:

1) Coach Led Warmup

2) Take 15-20 Minutes to find a heavy set of 3 Split Jerks

3) For time complete as a descending ladder from 10-1 reps of

Spit Jerks using 65% of todays heaviest weight

4) Mobility/Stretching

Competition Programming:

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

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

3) 5 Rounds for time of
50 Ft of DB Lunges 25 ft down 25 back 50/35
10 C2B Pull-ups

4) Mobility/Stretching

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