WARM UP
Before anything - 4 min of run or row or bike: PVC warm up
10 min emom:
coach led warm up prior to 3,2,1... go!
Snatch - 1 from hang, 1 from floor - increase weight maintaining good tech
coach led warm up prior to 3,2,1... go!
Snatch - 1 from hang, 1 from floor - increase weight maintaining good tech
5RFT - Row + C&J:
coach led warm up prior to 3,2,1... go!
coach led warm up prior to 3,2,1... go!
rd 1; row 100 + 5 c&j - 135/73
rd 2: row 200 + 4 c&j - 145/83
rd 3: row 300 + 3 c&j - 155/93
rd 4: row 400 + 2 c&j - 165/103
rd 5: row 500 + 1 c&j - 175/113
ab series
stretch & foam roll
stretch & foam roll
