Warm-Up:
WOD:
I. Snatch – 5 x 2 – Rest As Needed Between Sets
II. Front Squat 3 x 3 @ 80% 1RM – Rest 2 Minutes Between Sets
III. Chin Ups (Chin Over Vertical Plane) 4 x 15 – Rest 1 Minute Between Sets
Scaling Levels for all abilities will be provided by your coach.
Competitors:
Rest 4+ Hours Then…
I. Reverse Med-Ball Toss (Throws @ 80,80,90,90,100%) – Rest 1 Minute Between Sets – 8# Shot Preferred
II. Repeat The Following 4 Times:
Run 30 Seconds @ 90%
Walk Rest 30 Seconds Briskly
Run 1 Minute @ 90%
Walk Rest 30 Seconds Briskly
Run 90 Seconds @ 90%
Walk Rest 30 Seconds Briskly
* Work On Holding The Same Pace No Matter The Time Interval
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.