Barbell 5:45am, 7:00am, 8:30am, & 6:30pm
Warm Up
Breathe. Stretch. Move.
Snatch Warm Up
WOD
Heavy Snatch Grip Deadlift + Pull
5 x 3
then
10 min. EMOM
1 Snatch Grip Deadlift
1 Hang Power Snatch
2 OHS
Build to heavy if form is solid
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
10 Rounds
1 min. work / 1 min. rest
Goal: Control
Start at 22 s/m
Every minute add 1 s/m, so at minute 10 you should be at 32 s/m
Rest 5 min.
1 Mile Run
Post
Coach’s Choice
