Friday July 19

Warm-up

ALL:  3 round :30 on machine 5 Snatch grip deadlift 5 Muscle snatch (mid shin) 5 Behind neck snatch grip press 5 Power snatch (mid shin) *all with empty bar

Oly Lift

OPEN: Metcon (Weight) Every 75 sec X 8 3 TNG Power Snatch *build in weight every 2 sets

LIFE: Metcon (AMRAP - Rounds and Reps) 12 min for quality :40 wall deadbug 10 Plate ground to overhead :40 Plate overhead static hold.Keep those arms straight and back flat on deadbugs

Pull ribcage down on overhead hold.

Metcon

OPEN: Metcon (Time) For time: 100 Double under (200 single under) 20 Squat snatch (95/75) 100 Double under 15 Squat snatch (115/85) 100 Double under 10 Squat snatch (135/95) * CAP 20 min

LIFE: Metcon (Time) For time: 50/40 Cal row 50 Wall balls 40/30 Cal row 40 wall balls 30/20 Cal row 30 wall balls

Cooldown

ALL:  5 Min "static back"