“If it is important, do it every day. If it’s not important, don’t do it at all.”

-Dan John

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Tuesday

1. group 800m run
2. EMOM x 12’
  1 - 15/12 cal row
  2 - 1 TGU ea side
  3 - 45’’ FLR
3. 10’ amrap:
  2k row buy in
  AMAP burpee to target

5’ rest

  10’ amrap:
  1 mile run buy in
  AMAP burpee to target

Weightlifting

1. coaches warm up
2. 20’ to work to moderate: snatch pull + AK snatch + BK snatch
3. 12’ to work to heavy snatch balance

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https://www.youtube.com/watch?v=eZB-mQB_dpw


tight hamstrings??? watch this