Coach Aaron

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 banded air squats

10 push ups

10 V-ups

Workout Warmup:

Back squat:

Sets of, 5-5-3-3-3

Start at 75% or 5-10lbs heavier than last week. Add weight as you can

Workout:

Three rounds for time of:
10 Push Presses (135/95 lbs)
15 Toes to Bar
40 Double-Unders
 

Lift:

Power Snatch, on the 2 min:

2 hang+2 from ground, start at 60%

Skill:

5 rounds of

10 HSPU

10 alternating Pistols