WARM UP
3 rounds:
10 PVC pass throughs
10 Sots presses
10 bird dogs
20 calorie row
SKILL
EMOM 10:00:
1 snatch pull + 1 hang snatch + 1 OH squat
*Increase load from previous week. Target 75% 1RM.
WORKOUT OF THE DAY
21-15-9:
Ground to overhead
Bar facing burpees
Immediately into
400 meter farmers carry
RX: (75/55) (24kg/16kg)
*Sprint stimulus for the couplet. Coach athletes to attempt unbroken sets on the barbell and keep their burpee pace fast. The farmers carry is going to be uncomfortable and gritty. Challenge them not to rest long before picking up the weights. No time cap, but athletes should finish before 10:00.