WEDNESDAY

Warm-Up:

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

60/60 second Glute Smash and Floss

90/90 second Couch Stretch

Into..

Stability + Activation

2 Sets, For Quality

15-20 second Tuck L-Hang

10 Hollow Rocks

10 second Hollow Hold

10/10 Single Leg Barbell Romanian Deadlift

10 Snatch Grip Upright Rows

Specific Workout Primer (8:00 minutes) .. Coaches Notes

3 Sets, Building towards working weights and intensities

Barbell Complex* Start at Hang then add weight

Snatch High Pull

Muscle Snatch

Snatch Grip Push Press

Power Snatch

3-5 *Toe to Bar Progression

200m Run

"Mount Doom"

For Time:

10-20-30-20-10

Toe to Bar

5-10-15-10-5

Power Snatches

-into-

800m Run

Barbell:  60/42.5kg

Time Cap: 24:00 minutes