Sunday

Strength
Bench Press (10-10-10-10-10)
Same weight across. Don’t worry about the weight so much, go slow and burn the muscles out.

Metcon
Metcon (Time)
9-12-15
Hang power snatch 115/73
Thrusters

Coaches: teach the power snatch to perfection, and then give the athletes time to work up to a heavier than workout weight single, and then bring it back down for the workout. Workout should be performed at 60-75% of heavy single.