1 mile run

SKILL

Folsom:
N/A

Rocklin:
Athlete choice

WORKOUT OF THE DAY 

Folsom

For time:
100 stroke swim
30 shoulder to overhead (driftwood)
20 alternating db snatch
80 stroke swim
20 shoulder to overhead
15 alternating db snatch
60 stroke swim
10 shoulder to overhead
10 alternating db snatch

Rocklin

For time:
50 calorie row
30 shoulder to overhead (95/65)
20 alternating db snatch
40 calorie row
20 shoulder to overhead (95/65)
15 alternating db snatch
30 calorie row
10 shoulder to overhead (95/65)
10 alternating db snatch

BARBELL

Barbell Warmup
accumulate 1 min in Front squat
4×5 snatch grip sots press

A) 1RM Low hang squat snatch *no misses **drop 20% and do 1×2
B) front squat 3×10 @ 72.5%
C) clean pulls 3×5 @ 92.5%
D) FFE Reverse Lunges 3×10/leg
Db floor press 3×10 w/4 sec eccentric