July 9, 2018

7/9

Warm-up
Coaches choice

Followed by..

Empty barbell warm up
Ex. RDL, high pulls, muscle snatch, etc.
Strength
Every 3 minutes for 15 minutes
Run 200m
2 Hang Snatches (Building)
The goal is to hit some snatches while under a little bit of fatigue. Build over the sets. If you are brand new and arent comfortable with snatch, keep the weight light and focus on good technique.
Metcon (Time)
4 rounds for time
10 Overhead squats 95/65#
20 Abmat sit ups
RX+
OHS- 135/95#
GHD sit ups- 15 reps

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