Sunday July 14

Warm-Up
3 x 10 Push-Ups, 10 Lunge & Twist in Place, 10 PVC Pass Thru/Dislocate, 10 PVC OHS+Sotts Press,

Basics

Prep: 4 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch
Work: Hang Snatch ~8 x 2

Int/Adv

Prep: 2 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 2 Pause OHS
Work: Snatch 3 x 2, then 4 x 1 (up to 90%)

Met-Con: Partner “Helen”
3 x 400m Partner Run + 42 KB Swings + 24 Pull-Ups
– must run as a pair (or complete 500m Row substitution)
– one person working at a time for KB swings and pull-ups – partner maintains a plank position
– may divide reps however desired and in any order