October 12, 2015

Monday

ANNOUNCEMENT:  We will be on an Olympic Weightlifting heavy cycle for the next 6 weeks. We will be concentrating on proper technique and increasing weights each week.

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Snatch 6 x 3 @ 70% (reset on each rep)

METCON:

5RFT:
12 KBS, (70/53)
12 Toes to Bar
200M Run or 300M Row

EXTRA CREDIT:

4 x 10 Strict Pull-ups

or 

4 x 15 Supermans

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