TUESDAY

A GROUP WARM UP (on the white board lead by your coach)

B STRENGTH:

EMOTM x 10

2 power snatches

Progress in weight or stay at the same weight

C METCON

RUN DOWN

5 RDS:

15 power snatch 75#/55#

30 du’s

200 meter run

*** sub 250 row or 14/10 cal assault bike

*** 15 minute time cap

D COOL DOWN

800 meter row

2018 OPEN ATHLETES

1. Strict hspu

Rest 3 minutes

3 sets of 30%

Rest as needed between

2. Power snatch

EMOTM x 10

2 reps

3. Conditioning 

Same as wod