Workout of the Day:

1) Coach Led Warmup

2) Take 15-20 Minutes to find a heavy single Hang Snatch (Squat)

3) For time complete as a descending ladder from 10-1 reps of
Hang Power Snatch using 60% of todays Heaviest weight
Over the bar burpees x2

Notes: You will complete 10 Hang Power Snatch and then 20 Over the Bar Burpees, Then 9 Hang Power Snatch and 18 Over the Bar Burpees. Continue this way till you descend the ladder all the way.

4) Mobility/Stretching

Competition Programming:

1) EMOM for 10 Minutes complete
Even Minutes - 3 Snatches using 50% + 20lbs of your 1RM adding 5lbs each set
Odd Minutes 6 MU
Notes: The Snatches should be touch and go

2) Back Squat 1x20 using 60% + 40lbs of your 1Rm (once the bar comes out of the rack do not put it back until you finish 20 reps)

3) For time complete
25 Ft DB overhead walking Lunge
27 Over the DB Burpees
25 Ft DB overhead walking lunge
21 Over the DB Burpees
25 Ft DB overhead walking lunge
15 Over the DB Burpees
25 Ft DB overhead walking Luge
9 over the DB Burpee

Weight for the DB 50/35
For the lunges start with the left hand over head. After the 27 Burpees switch hands and head back 25 feet and then do the 21 burpees. So on and so forth.

4) Mobility/Stretching

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