August 5, 2016

A. Warm Up

Run 3 Laps
Line Drills ~5-7 Minutes (Emphasis on posterior chain) 
Begin Warming up deadlift. 

B. Deadlift (3x8, every 3 minutes for 9)

Go as heavy as form allows. 
Beginners WILL go 4x10 at a lighter weight (Starting a new set every 2 minutes) 

C. MetCon (3 Rounds For Time)

3 Sets: 
10 Power Snatches 
12 Burpees Over Bar
Run 800m Loop
Rest 3-5 minutes between each effort. 

Scale run and weight first, then reps. Power snatches should be light and fast (Touch and go if possible) Post weight used to notes.