warm up; bike 1 mile/ run 1/4 mile
Core: 10 min
Dynamic Stretch
Strength/MetCon: perform the following slowly taking the weight up each set working up to a 75% max lift.
- 10 x Snatch ( 55 # guys/ 40# girls)
- 10 push ups/10 x Cosack squats
- 8 x Snatch
- 10 push ups/10 x Cosack squats
- 6 x Snatch
- 10 push ups/10 x Cosack squats
- 4 x Snatch
- 10 push ups/10 x Cosack squats
- 2 Snatch
- 10 push ups/10 x Cosack squats
- 1 x Snatch
- 10 push ups/10 x Cosack squats