Wednesday, July 23

Warm-Up
2 rounds of
6 PVC Dislocates,
12 Superman,
6 Opposite Toe-Touch to Open-T*,
12 Hip Bridges,
6 Pause Squats

* From the plank position, reach the hand towards the opposite foot, then open up into the alternating T position

Strength – Power Snatch (25min timecap)

– – Prep – –
3 x 1 Pause Snatch Extension + 2 Upright Snatch Rows + 3 Hang Power Snatch
– bar, light weight, light-moderate weight

– – Work – –

Beginners
6 x 1 Hi-Pull (from the floor) + 2 Hang Power Snatch

Int/Adv
6 x 1 Hang Power Snatch + 1 Power Snatch

Finisher
12min EMOM, alternating between
(1) 30sec max rep Lateral Hops over the Bar; and,
(2) 3 Snatch Extensions**
**Wt Options = M: 155, 135, 115, 95; W: 113, 93, 73, 63 (choose a weight that is over, but closest to, the max lifted during the strength portion); Goal is to keep the hips from rising early on the extensions