Friday, July 5th 2024

WARM UP

400m run

MOVEMENT/MOBILITY – pvc

*grab PVC

10 PVC passthroughs

5 air squats w/ heels on PVC

5 air squats

5 air squats w/ toes on pvc

5 PVC overhead squats w/ :03 pause

:30 PVC hinging lat stretch / side

3/3 PVC assisted hip airplanes

:30 kneeling wrist stretch

5 FR Sotts Press

*grab BB

5 BTN Push Press

5 Snatch balances

5 Overhead Squats

PRIMER – empty barbell

6 hang power snatch + 6 overhead squats

6 clean and jerks

STRENGTH

Every 2 Minutes x 5 Sets

1 Power Snatch + 5 Overhead Squats

METCON

@ 0:00 (15min)

AMRAP – 6

6 Hang Power Snatch @ 95/65

6 OHS

6 Lateral Burpee over bar

@ 6:00

400m Run

@ 9:00

AMRAP – 6

10 Clean and Jerk @ 95/65

5 Burpee Pull ups

NOTES Be aggressive upfront with the intention you’ll be able to clear the fatigue during the 400m run. Barbell reps should be unbroken across.

Modify OHS to FS if needed.

MODIFY 5 Burpee PU to 5 Burpee to 6″

*score is total reps on AMRAPs