Week 1 In-season

Monday:

Hang Snatch from Position 1 w/ 3sec hold in bottom

- work up to a Heavy double

-then 2 x 2 @ 80% of Heavy double (unbroken)

Snatch Pull

3 x 5 @ 90%

Weighted Strict Pull up

3 x 5

S/S

Back Squat

- work up to a 5RM

WOD:

FT:

15*-12*-9*

Thruster 135/95

C2B Pull up

*400m run

rest 5min

FT:

30-20-10

Row - cal

Over the rower burpee