a) WARM UP:
Coach’s choice.
b) WOD:
In Teams of 3, with one athlete working at a time…
- 100 Calorie Row
- 75 Bar Facing Burpees
- 50 Squat Cleans (135/95)
- 100 Toes to Bar
- 50 Squat Cleans (135/95)
- 75 Bar Facing Burpees
- 100 Calorie Row
OLYMPIC LIFTING-
Saturday:
- Find a max Snatch for the day
- Find a max Clean and Jerk for the day
Sunday: (10:00am is SWEAT)
- muscle snatch from ground: 2-3 sets x 3 reps light weight
- snatch pulls: 5 sets x 3 reps….focus on form and position. no heavier than 70%
- snatch balance 5 sets x 3 reps
