THURSDAY WORKOUT

SKILL: 5-10 Mins
Overhead Squat Positioning...
* "Stack Up" your shoulder... This means external rotation & ribs down and tight!
(PVC & Empty Bar Only)

STRENGTH/SPEED: 15-20 Mins
Snatch Balance
1-1-1 (Not For An All Out Max, But Semi-Heavy... No Technique Breakdown!)
* For warm ups do 3-5 reps with just the bar working perfect positioning & foot work, then add weight for two more sets doing three reps per set before starting your singles...

WORKOUT: 10 minute cutoff (Set up this workout accordingly to make sure you finish!!)
"Sprint Helen-ish"
24 Double Unders (70 Singles)
12 KB Swings (53#/35#)
4-6 Chest 2 Bar Pull Ups (Scale reps or add assistance, but must be CTB pull ups)
* 5 Rounds *

POST WOD: 5-10 mins
40 Ring Rows (3 Sets OR LESS!)
Stretch!

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