10.17.18 Wednesday

Mob: SB Hip Flexors/Piriformis x2m (How Many Meals did you eat yesterday?)

Dynamic W/U x7m

Skill: Snatch Skill

1x5 Oly W/U PVC

1x5 Oly W/U BB

1x5 Snatch Balance PVC/BB

3x1 HP (fl) + 1 Snatch (Fl) @70-75%

Strength: Back Squat (Alt Box/Free)

4x3 w Chains @ 70-75% + 90/90 hip Lift x 5 breaths

WOD: Tempo Runs

4x1min Run (25y Increments)

2m Rest between

Comp: 275-300m

Rx: 250-275m

Perf: 225-250m

Fit: 200-225m