Athletes,

As you have seen we have really been loading technical movements into our program.  Today will be no different.  We will be doing a Snatch complex.  One rep will be one Snatch + One heaving snatch balance + overhead squat.  The volume here is not that much but each rep will have three movements in it.  If you are new to the movement we will be grouping you up and working with fundamentals.

If you have obvious shoulder or squat deficiencies you will not be doing the Snatch/Overhead squat.  Period.   We will have you clean what weight you think is appropriate to work on moving, timing and technique.

Jared – ACF

A. Warmup
Double Unders are life

B. SWOD
Snatch + Heaving Snatch Balance + OHS
2@60%, 2@65%, 2@70% 2@75%
1×2s@ 80%

C. WOD
800 Meter Time Trial