Hey Folks!

I’m not going to write much the next little while as I need to optimize my time these days 🙂 We’ll still be coaching like it’s our job though (because it is, but also because we love it).

Coaches Notes:

This will be a really tough workout simply because there will be lots of transitions. Don’t rush any movement simply transition quickly into the next. Avoid stop and go style intensity here. You can get really overwhelmed quickly if you rush movements so smooth and steady no stopping is the way to go.

Strength:

Snatch for load:
#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 80%
#6: 2 reps @ 85%
#7: 2 reps @ 90%

Conditioning – “Xplosm”

Amrap 14 minutes
5 Wall Ball 30/20 @ higher than 10 feet
200 m run
5 Kettlebell Swings (American – 70/50)