October 20, 2015

warm up: 5 min
X3: (as a group)
200m run
10 good mornings
10 kneeling push ups
10 air squats (slow)

If there are 2 trainers:
Varsity: (15min - 5min to review and 10min to lift)
Build up to a heavy single power snatch

JV: (15min - 6-8min to review, 6min EMOM)
DB snatch
6min EMOM:
6 alt DB snatches

If only one trainer then have everyone do the DB snatch EMOM

MetCon:
3rds:
200m run
12 alt lunges (varsity hold bumper plate OH)
6 HR push ups

If any extra time:
Max dead hang on pull up bar x2