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

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