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Training for Tuesday, October 2nd

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Warm Up
Group Circle
Coach-led Snatch Progressions

Weightlifting Skill Work
3-Position Squat Snatch
Every 2:00 for 7 Rounds perform a 3-Position Snatch(High Hang, Low Hang, Floor)
*Can change weights as you go, but priority to remain on catching the bar in lockout and moving efficiently under the bar.

Workout of the Day
For Time
20-18-16….6-4-2 Wall Balls 20/14
10-9-8…3-2-1 Pull Ups

Cardio CrossFit (7am, 4pm)
For Time
20-18-16….6-4-2 Wall Balls 20/14
1 3-Position Squat Snatch Complex @ 50% 1 Rep Max
10-9-8…3-2-1 Pull Ups
1 3-Position Squat Snatch Complex @ 50% 1 Rep Max

Cool Down
Shoulders: Lacrosse Ball Massage Deltoids + Traps
Lats: Foam Roll + Banded Stretch each side
Quads: Foam Roll + Couch Stretch each leg