01.07.19

Warmup

6 min AMRAP
6 PVC Lunging Pass Throughs/leg
Burpee Broad Jump 30 ft
6 Tall Kneeling DB Single Arm Strict Press/side (at a 30X1 tempo – starting from lockout, 3 second lower to shoulder, 0 pause, explode up on the press, 1 second pause at the top)

Mobility

15 Band Pull-aparts – in front of the chest
15 band Pull-aparts – behind the neck from overhead
Bully Stretch – 1 min/side
HAM Drill/side

Skill

Review the Full and Power Snatch
Then every :30 sec for 3 min using an unloaded or lightly loaded bar:
1 Snatch Pull + 1 Hang Muscle Snatch + 1 Overhead Squat

Strength

Under a 20 min running clock build to a 1RM snatch
– Start light and build in weight across sets
– Rest as needed in between sets
P/L – Full Snatch
F – Power Snatch

Metcon

With a 7 min running clock
30 sec of Max Effort Cal Bike
30 sec of Medball Cleans
1 min of Max Effort Cal Bike
1 min of Medball Cleans
2 min of Max Effort Cal Bike
2 min of Medball Cleans
Score is total number of Cal + Reps accumulated within the 7 min
P – 30/20
L – 20/14
F – 14/10

Cashout

3 rounds, not for time
8-10 Lying chest Flyes
8-10 Standing DB Tricep Extensions
8-10 Reverse Flyes