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Training for Wednesday, June 20th

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Warm Up
Group Circle
Snatch Mobility
Snatch Drills

Weightlifting Strength + Skill
15:00 to build to a heavy complex
1 Power Snatch + 1 Hang Squat Snatch

Workout of the Day
13:00 AMRAP
12/10 Calorie Row
10 DB Front Rack Lunges 50/35
12/10 Calorie Row
10 DB Push Presses 50/35
*Use 2 DBs for each movement

Cardio CrossFit (6am, 9:30am, 5pm)
23:00 AMRAP
12/10 Calorie Row
12 Alternating DB Snatches 50/35
12/10 Calorie Row
12 DB Lunges (DB in Goblet Hold)
12/10 Calorie Row
12 1-arm DB Push Press (6 each arm)

Cool Down
1:00 Shoulder + Trap Smash each side
1:00 Raised Leg Hamstring Stretch each leg
1:00 Standing Quad Stretch each leg