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Training for Thursday, September 6th

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Warm Up
Group Circle
Small Block Run
3 Rounds
6 Perfect Deadlifts
6 Power Snatches
6 Ring Rows

Strength Work
Deadlifts + Tempo Ring Rows
6:00 to warm up to deadlift weight (70-75% 1RM) then:
4 Rounds
4-6 Touch and Go Deadlifts
6-8 Tempo Ring Rows (30X2)
2:00 Rest
*Deadlifts should stay around 70-75% of your 1RM but can modify based on ability to complete the reps TNG and with good posture
*Ring Rows have a :03 descent and a :02 pause at the top of each rep.

Workout of the Day
For Time (15:00 Cap to start the final run)
Small Block Run
50/40 Calorie Row
30 Snatches 95/65 (Comp 115/75)
50/40 Calorie Row
Small Block Run

Cardio CrossFit (7am, 12pm, 6pm)
For Time
30 Deadlifts 95/65 (Comp 115/75)
Small Block Run
50/40 Calorie Row
Small Block Run
30 Snatches 95/65 (Comp 115/75)
Small Block Run
50/40 Calorie Row
Small Block Run
30 Deadlifts

Cool Down
10 Iron Crosses
1:00 Raised Leg Hamstring Stretch each leg
1:00 Banded Lat Stretch each side
1:00 Lacrosse Ball Trap Smash each side