Wednesday 07.08.15

Warm-up:

5 minute run or row

then.. Good morning & hip mobility stretch

* burg warmup + skill transfer

Strength Testing Week

Deadlift: 5-3-1-1-1 (Finding your 1rm)

Snatch Grip Push Press: 3 x 5 (light load!)

* use this to warm shoulders up *

EMOM for 6 minutes

1 power snatch + 1 hang power snatch

(building load)

EMOM for 6 minutes

1 snatch (squat)

(building load)

Metcon: 10-9-8-7-6-5-4-3-2-1

wallball shots (20/14) (10/9')

* After each set, 6 shuttles

10 minute time cap!