Thursday, July 11th

A.

STRENGTH:

On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch **Barbell load - 60% of 1RM Snatch

A 5% increase from last week, in iteration 2 of 2. Aim is not to simply move heavier loads, but to move them better than last week. This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor)

B.

METCON:

2 Rounds for Time:

1,000m Run 5 Rounds: 5 Strict Pull-Ups + 7 Hand-Release Pushups + 9 Calorie Bike

If unable to run, complete:

1,000m Row

50 Calorie Bike