Monday - 9/28/15

Week Schedule: Mon-Comp/Tues-Prac/Wed-Prac/Thurs-Prac/Fri-Comp
Note: There will now be a pre warm-up mobility session for you to do before we start the warm-up. It should only take about 5 mins. So if you want to do it try to get to the gym 5 mins early to get it in. 

Pre Warm-up:
3 Sets
10 Shoulder Rolls
10 Staggered Good Mornings (Each Side)
10 PVC OHS (Focus On Form. Slow Reps)

Warm-up
A.) 5 Min AMRAP w/ Empty Bar
3 Dead Lift
3 High Hang Squat Clean
3 Front Squats
3 Stict Press
3 Push Press
3 Push Jerk
3 Back Squat
3 OHS
*Focus On For With All Movements
B.) Review Hang Power Snatch

Workout:

7 RFT (25 Min Time Cap)
200m Run
5 Hang Power Snatch
5 Over Head Squats
(115/75)