Wednesday, 7/8
Tuesday, 7/7
July 6, 2020
Thursday, 7/9
July 8, 2020
Warm Up
3 Rounds Of:
8 Pause Squats
8 PVC Pass Throughs (aka dislocates)
8 OH Squat with PVC
8 Hanging Scap Retractions
Prep:
2×3 Hang Hi Pull+ 3 Hang Power Snatch+3 OHS (bar only)
2x3Power Snatch+3 OHS+ 3 Plank to Squat
Met Con 1
12 Minute EMOTM (6 sets each)
A) 3-8 Strict Pull Ups
B) 6-8 Overhead Squats @ no more than 50% 1RM Snatch
Met Con 2
For Time (21 Min Cap)
3-6-9-12-15-18-21 reps of
Power Snatch w/75:55
Burpees w/lateral hop over the bar
Scale Pull Ups to 1-2 Negatives
