07.30.18

Warmup
5 min AMRAP
10 Shuttle Runs
5 Pull-ups or Ring Rows
10 Push-ups
10 PVC Pipe Overhead Squats

Mobility
– 20 PVC Pass Throughs
– Kneeling Thoracic Spine Drill w/PVC: 1 min wide, 1 min tight elbows.
– 15-18 Banded Split Squats – Band Wrapped foot level on Rig

Skill
Review each of the following:
– Snatch Pull
– Power Snatch
– Full Snatch
– Overhead Squat,

Then with a 4 min. running clock allow the athletes to move through sets of the following complex with an unloaded bar: 3 Snatch Pulls + 3 Power Snatch + 3 Full Snatch + 3 Overhead Squats

Rest as needed between sets.

Strength
EOMOM X 18 (Every Other Minute)

Perform the following complex:

P – Snatch Pull + Full Snatch + 2 OHS, aim to build to 75-80%
L – Snatch Pull + Full Snatch + 2 OHS, aim to build to 70-75%
F – Snatch Pull + Power Snatch + 2 OHS, aim to build to 65-70% or a moderately challenging weight with good technique

Build in weight across sets as long as technique does not suffer.

Metcon
3 min AMRAP X 3, 3 min of rest in between AMRAPs

Performance
7 Power Cleans 115/75
20 Double Unders
3 Bar Muscle-ups

Lifestyle
7 Power Cleans 95/65
20 Double Unders or 40 Single Unders
7 Pull-ups

Fitness
7 Power Cleans 75/55
40 Single Unders
7 Ring Rows

Cashout
3 rounds, not for time. Rest as needed between rounds

10 Dumbbell Bent Over Rows (https://www.youtube.com/watch?v=6TSP1TRMUzs)
10 Dumbbell Reverse Fly
10 Banded Bicep Hammer Curls (https://www.youtube.com/watch?v=SniJo-6t7Gk)