Saturday, July 26

picture courtesy of Mark Zaragoza Photography

Warm-Up
2 rounds of
6 Arm Circles/direction
6 Over-Under Scap Touches/side
6 Spider Lunges
6 Cross-Body Spider Lunges (Dynamic Pigeon Stretch)
6 PVC OHS

Strength – Snatch/Snatch Balance (25min timecap for prep and work)
Prep
3 x 2 Hang Power Snatch + 2 BTN Snatch Push Jerk + 4 OHS
– bar, then light weight, then light-to-moderate weight

Work

– – Basic/Int – –
6 x 2 Power Snatch + 2 OHS

– – Adv – –
6 x 1 Power Snatch + 1 Snatch Grip Push Press/Jerk + 1 Heaving Snatch Balance

Partner Met-Con
using 1 DB per pair, complete a 12min AMRAP of

4 DB Cluster (Left Hand) per person (1 person at a time)
6 Partner Clapping Push-Ups*
4 DB Cluster (Right Hand) per person (1 person at a time)
12 Partner DB Sit-Ups**

* Both partners do a push-up, then slap right hands at the top, then both do another push-up and slap left hands at the top (that equals two reps)
** Holding the DB at the chest, one partner does a sit-up with the DB, and then passes it to the other partner, who does a sit-up with the DB at their chest (that equals two reps)