Wednesday

photogreen smoothie & coffee early AM, clean brunch & clean dinner. Repeat
Click Pick for basics

WU
Junkyard Dog
then

Coach led  3 x 3
Down & Up
Snatch High Pull
Muscle Snatch
Hang Power Snatch

WOD

Hang Power Snatch
10 mins practice to work up to a heavy rep of 1

then

Partner Effort

3 x 5 min Amrap of  Ascending Ladder of Reps (1,1,2,2,3,3,4,4,5,5……)
Slamball
Gimme, Gimme ( down & back =1 )
Airdyne  for cals (starting at 10)
1 min transition between

Cooldown

Jog the loop

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