Sunday, 7/19

Warm-Up
2 rounds of
10 OH Band Pull-Apart,
6 Band Dislocate,
10 OHS w/ Band;

then,

2 rounds of
10 Spider Lunge,
6 Supine Band Pull-Apart,
10 X-Body Spider Lunge,
6 Push-Ups

Strength – Snatch Complex (30min)
Prep:
3 rounds of
1 Pause or Reversing Extension
4 Hang High Pull
1 Hang Power Snatch
4 OHS (/or/ scale up to Snatch Balance)
– work towards 55% of max Snatch

Work:
6 sets, up to 70% of max snatch, of

3 Snatch High pull – 3 Hang Snatch – 3 OHS (/or/ scale up to Snatch Balance)

– hands should remain on the bar for all 9 reps
– do not load beyond 70% (do not work to failure)
– if max effort snatch is unknown, work up to following option: M@65-95lbs; W@40-63

Team Met-Con (30min timecap)
– teams of 2-3
40 Pull-ups/person (scale to 30reps of strict or band assisted; keep as 50 for ring rows)
50 KBS/person
60 Ab-Mat Sit-Ups/person
w/ 5 Burpees EMOM
– reps may be broken up as desired, but with just one person working at a time, each person must complete 50 KBS, then 50 Pull-Ups, then 50 sit-ups; entire team completes 5 burpees every minute on the minute until each teammate has completed the workout (that includes the start of the workout!)