Bring-a-Friend Day, 7/13
July 12, 2019
Programming Preview: Week of 7/15
July 14, 2019

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 PVC Dislocates
6 PVC Pause OHS
6 PVC Sotts Press

Prep:
2×2 Hang Hi Pull+2 Hang Power Snatch+4 OH Squats
2×1 Hang Hi Pull+2 Hang Squat Snatch

Skill

Snatch Balance (20 min)
1×5 Pressing Snatch Balance (bar)
Pressing Snatch Balance 3-3-3
3×1 Heaving Snatch Balance+1 OHS

Strength

Hang Squat Snatch (20 Min)
5×1 working up as heavy as possible while getting full depth

Met Con

4 Rounds for time
Run 400 M
12 Toes to Bar
9 OH Squats (M:115/ W:78)