HAPPY BIRTHDAY SEAN MARTIN!
Strength:
Hang Cleans (Full, from above the knees)
5×2
Increase weight each set, resting 90 seconds between sets
WOD:
2 Rounds for Time of:
30 Alternating KB Snatch 53/35 LB
800m Run
Mobility:
T-Spine Smash
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. 15 Minutes to establish a max load for the complex :
1 Snatch Pull + 1 Snatch (full) + 1 Snatch Balance
2. 3×3 Overhead Pause Squat, 3 Count. (Pause in the hole for a full 3 counts before rising, maintain perfect position and positive control of the barbell)
3. Scale Metcon to 70/53 LB
