Saturday, 7/16
Friday, 7/15
July 14, 2016
Sunday, 7/17
July 16, 2016
Warm-Up
4 Rounds of
5 PVC Dislocates
5 PVC Sotts Press to OHS
5 Plank to Squat
5 Jump Squats
Strength – Snatch (30 min)
Prep:
3 x 1 Pause Extension + 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 2 OHS;
3 x 1 Hang Power Snatch + 1 Snatch + 1 OHS
Work:
2-2-1-1-1-1
– Make all reps include a full squat, either in the Snatch or as a Power Snatch-to-OHS
Met-Con
Complete for time:
24-18-12
Alt DB Snatches
DB Facing Burpees
– 12 min time cap
