Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy single Power Snatch

3) 12 Minute AMRAP of
200m Row
7 KB Snatch Left Arm
20 Flutter kicks (2 count)
7 KB Snatches Right Arm

The KB Snatches can be done from the hang
Prescribed KB Weight is 70/53

4) Stretching/Mobility

Competition Programming:

1) Find a 3RM Power Clean

2) 5x3 Power Cleans using 80% of above

3) 5x5 Clean pulls using 100% of your 1RM

4) For time complete
1000m Row
30 Hang Power Cleans using 145/100
1000m Row

5) Mobility/Stretching

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