Wednesday October 8th Warm up: Runner Style active warm up, coaches choice hamstring warm up (ie 1 leg RDL w/KB etc) SS1: 1×3 Top Pull Deadlift@ 85% *This is a single working set of 3, since this is our first time doing this movement be sure to include several warm up sets to work up...Read More

SS:4×3 1 BTN Snatch Grip Push Press+1 Snatch Balance+ 1 OHS  *The whole complex is one rep, go through complex 3 times for 1 set. SS2: 7 Minutes to work on whatever athletes next step is: Muscle up (Bar or Ring), C2B pull up, strict, or kipping. *This is not time to do whatever skill...Read More