4 Days out.....

4 days until GO TIME! Be smart with your training and listen to your body!

Warm up:

Dumbell Thrusters 3x10

KB SDLHP 3x10

Row 1K

SWOD:

Snatch- Heavy single with focus on FORM not Weight!!!

Jerk- heavy single with focus on FORM not Weight!!!

Back Squat- 5x5 at moderate wieght

* If you are NOT competing on Saturday complete 100 ring push ups in as few sets as possible.*

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
3 Atlas stone to shoulder (KEEP GOOD FORM)
15 Lateral hops

or

7 Chin breaking vertical plane pull ups
7 Hand release push ups

WOD;
From the Man, the Myth, the Legend coach DL,

AMRAP 10 minutes:

3 Power Snatch 135/95
6 Box Jumps 30"/24"
9 Burpees

* Rest 10 minutes*

30 reps ground to over head 155/115