Monday, 7/19

Warm Up

3 Rounds

6 PVC Dislocates

12 PVC OHS

6 Hanging Scap Retractions

12 Mountain Climbers

Strength

Hang Squat Snatch (20 Minutes)

Prep:

1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS

1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS

3×1 Hang Squat Snatch+ 1 OHS

Work: 5×1 Hang Squat Snatch working up

Met Con

MC Prep (7 Minutes)

1×400 M Run

2×5 Kip Swings+5 Russian KB Swings

1×10 OH KB Swings+3-5 Pull Ups

“Helen”

3 Rounds for time (13 Min Cap)

400 M Run

21 KB Swings (24/16)

12 Pull Ups

Scale Pull Ups to Jumping Pull Ups or Ring Rows

Scale Run to .7 mile bike