Friday Jan 5th

Friday Jan 5th

W/U 
EMOM 15 min
1- bike 40 seconds
2- Ski erg/ box step ups 40 seconds
3- row 40 seconds
athlete notes: this is a warm up. You can increase intensity as the minutes increase but you should never be breathing really hard

Weightlifting
A: Bench Press 7×2
rest 90 between sets. Includes w/u sets
coaches notes: grip width will be the same as press/deadlift etc. 
B: Supine barbell Row 6×6
For speed, rest about 20-30 seconds between sets.
athletes notes:Squeeze the scapula and make sure your elbows are pointed backward and chest is sticking out
Metcon 
For time (15 min time cap)
21-15-9
Power snatch @ 95/65
ttb
cal row/bike or ski
push ups
athletes notes: push-up and toes to bar progression should allow you to do 10 unbroken when fresh. Power Snatch should be a light medium weight. 
coaches notes: for larger classes you can also setup box jumps to substitute for the row