Workout of the Day:

1) Coach Led Warm-up

2) For time complete
250 Double unders
125 Walking Lunges
250 Double unders

3) Not for time Complete
3 rounds of
20 Russian Twists
20 V-ups

Competition Programing:

1a) 3x500m Row
rest 60 seconds
1b) 3x ME set of strict pull-ups + ME set of kipping pull ups
Rest 60 Seconds

2) Complete as many reps in 10 minutes of
3 Snatches
3 C2B Pull-ups
6 Snatches
6 C2B Pull-ups
9 Snatches
9 C2B Pull-ups

Keep adding 3 reps to each movement until the 10 minutes elapses

Weight for the Snatch is 135/95
Power Snatches are ok

3) Not for time complete 3 rounds of 10 Ab wheel roll outs
10 Strict T2B

4) Mobility/Str

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