Don't forget if you are taking part in the team series to get yourselves all signed up. The first set of workouts will be released on Wednesday. I was hoping we could get all of us together on Saturday at 11AM to do the workouts. It would make it easier to judge if we are able to make it happen. 

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy set of 3 Hang Snatches

3) For working time complete 6 rounds of
15 Box Jumps 30/24
100m Run
3 Hang Snatches using 80% of todays heaviest weight

Rest 60 Seconds between rounds

4) Mobility/Stretching

Competition Programming:

1) Bench Press
1x5@ 75%, 1x3@ 80%, 1x3@ 85%, 2x2@ 90%, 1x1@95%

2) Accessories
3x7 close grip Bench Heavier than last week
2.  3x10 Each Arm Tricep kick backs AHAP

3) 10 Minute AMRAP of
5 Muscle ups
15 DB Snatches alternating arms 50/35

4a) 4x15 GHD Situps
4b) 4x20 Russian Twists using a KB AHAP

5) Mobility/Stretching

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