Saturday July 20

Warm-Up
2 x
5 Pause Squats,
5 PVC Dislocates,
10 OHS & Sotts Press,
10 Spider Lunge,
5 Scap Retraction Push-Ups,
5 Push-Ups

Basics

Prep Sets:
4 x 2 Hang Hi-Pulls + 2 Hang Power Snatch
Work Sets:
8 x 2 Hang Snatch (Power or Squat)

Intermediate/Advanced

Prep Sets:
3 x 1 Pause Extension + 1 Hang Hi-Pull + 1 Hang Power Snatch
Work Sets:
6 x 1 Power Snatch + 1 Hang Squat Snatch;

Met-Con
4 x 10 HR Push-Ups, 10 Alt Single-Arm DB Rows*, 10 Alt Single Arm DB C&J, 30 DB Russian Twist**
* plank position, no push-up
** over & back = 1rep