• AP Coach

8.24.18 Friday


Mob: Softball Pecs/Infras x2m + PVC Lat Stretch x5 breaths (What’s your favorite and least favorite vegetable?)

Warmup: 2 rounds

PVC OHD Squats x10

Band Up Spreads x10

Spiderman w Reach x10y

Box Jump w MB x5

Skill: Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

1x3, 1x2, 1x1 Full Snatch W/U

5x1,1,1,1,1 Snatch (Work up to heavy single**no Misses) + Deep Squat Breathing x5 breaths

Strength: Box Squat

3x5 @ RPE 7 + Farmers Carry x100y

WOD: Optinal Cardio

Bike Intervals 30s/30s x8-10

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