WARM UP 2X'S:

  • Short Lap.
  • 10 banded air squats (band around shins)
  • 8 controlled kip swings.
  • 10 boot strappers.
  • 30 mt climbers.
  • Then 1 round of Coach lead dead bugs Dead Bugs

Mobility:
4:00 min Olympic wall squat

Weight Lifting:
Back Squat Week 3 .
75% x 5, 85% x 3, 95% x 1+ (not to failure)

Workout:
6 rounds for QUALITY:
Full squat snatch+ hang power snatch.
Start @ 60% of 1rm or a 4-5 RPE

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