image

“Superficial goals lead to superficial results.”
Attila the Hun

—————————————————————————————————

Thursday

1. 5’ JR
2. 1st rib mob + baby maker stretch
3. hang snatch 7x2
3a. 3@90% of 2
4.
  3’ amrap:
  3 OHS @ 135/95
  3 bar facing burpee

  1’ rest

  6’ amrap:
  6 OHS
  6 bar facing burpee

**score hang snatch, 3’ amrap, 6’ amrap

Weightlifting

1. coaches warm up
2. off blocks at knee double heavy clean (ensure proper set up and correct muscle engagement)
3. out of rack heavy front squat + split jerk w/ 2’’ pause in dip
3a. 2 squat + 2 split jerk @ 85%