Training for Monday, October 8th


Warm Up
Group Circle
PVC Overhead Mobility
PVC Snatch Drills and Progressions
PVC Tall Jerks

Weightlifting Skill
Tall Jerk
6 Sets x 3 Reps, 1:30-2:00 Rest
*Set #1 for everyone is with a blank bar.
*Priority on this drill is dropping low with speed, keep that your focus.

Workout of the Day
10:00 EMOM
1 Squat Snatch 95/65 (Comp 135/95)
2 Overhead Squats
3 Bar Facing Burpees
*must complete all 3 movements each minute

Cardio CrossFit (9:30 am)
24:00 EMOM
Odd: 1 Squat Snatch + 2 Overhead Squats + 3 Bar Facing Burpees
Even: :45 Assault Bike @ 56/50 RPMs

Cool Down
Shoulders: Trap + Delt Smash with Lacrosse Ball
Legs: Quad Foam Roll, Couch Stretch, Raised Leg Hamstring Stretch