Thursday 9/8

Warm Up

50 foot  High Knees

10 Jumping Air Squats

50 foot Butt Kicks

10 Jumping Air Squats

Then Coach Lead Barbell Warm Up

5 Snatch Grip High Pull

5 Snatch from Power Position

5 Hang Snatch

5 Snatch from Shin

3 Tempo Snatch w/ Empty Bar

:15 Strength

Tempo Power Snatch

(5 second pull from the floor)

5×3 @60% of 1RM

~ :35 WOD

Hat Trick

 Every 6 minutes for 18 Minutes (3 rounds)

Sprint 100m

20 wall-balls 20/14lbs

 6 dumbbell squat snatches 70/50lbs

Target: 1:30-3:00 per round

Each round has a 3-minute cap, so athletes work from 0:00 – 3:00, rest from 3:00 – 7:00, work from 7:00 – 10:00, rest from 10:00 – 14:00, Work from 14:00 – 17:00.

:55 Cool Down

Overhead Bench Stretch

Lying Knee to Chest