Wednesday

Warm-up
Warm-up
200m Run @ mod pace

Into…

4 SETS
8/8 Leg Swings
10 PVC Pass Through + Lunge
8 Push-Up to Pike
10 Squat Jumps

Into..

200m Run @ mod pace

*PVC Pipe can go away after Warm-Up and athletes can grab a Barbell

Strength
Snatch Grip Deadlift (3×3 )
1. Tempo Snatch Deadlift
3×3 @ (2121)*

*Keep weight moderate.

(Score is Weight)

Metcon (Weight)
2. TNG Power Snatch
2×5*

*At workout weight or slightly heavier.

(Score is Weight)

Workout
Metcon (Time)
FOR TIME
20 Power Snatch (95/65)|(65/45)
400m Run
20 Power Snatch

(Score is Time)

KG BB: (42.5/30)|(30/20)

Finisher
Metcon
3 SETS FOR QUALITY
12 Plank Rotations
24 Crossbody Mountain Climbers
12 Sit-Thrus

-Rest as needed b/t Sets-

(No Measure)