• Dynamic Warm Up

Strength:
5 Sets:(Every 2 Minutes)

• Front Squats x 2

Skill:

5 Rds For time:

• 95- 115 pound Front squat, 5 reps
• 26 Push-ups

• 10 Minutes Mobility

• Dynamic Warm UP

Strength:

5 Sets: (Every 2 Minutes)

• Front Squat x 2 @85%

Skill:

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

8 Rds For Time: (20 Minute Cap)

• 5 Front Squat 185/125
• 26 Ring Push Up

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 10 Sets: (Every 90 Seconds)

• Snatch x 1

B) Take 15 minutes to build to a “Heavy” Front Squat

* Let speed and mechanics dictate what “Heavy” means for you today.

Skill:

• 10 Minutes Mobilty