Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up
Hang snatch – find a heavy single
Very strictly enforced lifting session here. You’re going to get 15 minutes at the most to find a heavy single. Warm up, stretch out and get to lifting. Demand movement perfection. Coaches are really going to focus on that second pull. Keep your knees back, keep your shoulders over the bar and feel the weight transfer in your feet.
The hang snatch is a good opportunity to work on getting under the bar.
“Price is Wrong”
28 min AMRAP
70 KBS (53/35#)(44/26#)
60 wall balls (20/14#)
Nothing special here. Just good ol’ partner fun. Runs can be split up however you want. 200m relays, 400m relays or even one partner completing the entire 800. The KBS and wall balls should be split up evenly between the two. Only one person working at a time and they cannot move on until all reps of the previous are completed. You know the deal.