WARM UP
800 meter run
3 rounds:
10 ring rows
10 kip swings
10 snatch pulls
10 Sots press
SKILL
Snatch + hang snatch
*10:00 build to heavy
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
21 chest to bar
12 thruster
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*This will be a high intensity effort. Coach athletes to be conservative on the run and reckless on the thrusters. They should not be dropping the bar more than once per round, if at all. 12:00 time cap.