Friday, 7/5
July 4, 2019
Sunday, 7/7
July 6, 2019

Warm Up

3 Rounds
6 Spider Lunge w/ reach up
6 Jump Squats
6 PVC Dislocates
6 Hips to Wall

Strength

Snatch Complex (30 Min)
Prep:
1×10 Sn Grip RDL w/bar
1×2 Three position Pause Extensions+2 Hang Hi Pulls
2x 1Hang Power Snatch+ 1 Snatch+2 OH Squats

Work: 
4×1 Snatch Grip Deadlift to Below the Knee+ SGDL to Hang +1 Snatch+ 1 Hang Snatch
3×1 Snatch

Met Con

AMRAP 4 Minutes
10 Power Snatch (M:75/W:53)
25 Double Unders
Rest 4 Minutes

AMRAP 4 Minutes
10 OH Squats (M:75/W:53)
25 Double Unders