Wednesday, June 26th

July 26, 2017

A.

WARM UP:

Row 500m/Run 400m

10 Air Squats

10 PVC Passthroughs

10 Thoracic High Fives

10 Snatch Balance

5 Snatch Push Press + Overhead Squat

 

B.

STRENGTH:

Every 2 minutes, for 6 minutes (3 sets):

Snatch Push Press + Overhead Squat from the Rack

Followed by…

 

Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 60%

(High hang, mid-patella, floor)

Followed by…

 

Every 2 minutes, for 6 minutes (3 sets):

Hang Squat Snatch + Squat Snatch

Followed by…

 

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Squat Snatch

 

C.

METCON:

Alternating Tabata (8 Rounds of 20 seconds work/10 seconds rest):

Overhead Squats (95/65)

Medicine Ball Sit-Ups (20/14)

*20 seconds of overhead squats, followed by a 10 second break

Followed by 20 seconds of medicine ball sit-ups, with another 10 second break.

Repeat this process for a total of 8 sets.

*Score will be total OHS + med ball sit-ups

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