Wednesday, July 5th 2023

WARM UP – bike

:90 echo bike

:90 backwards echo bike

MOVEMENT/MOBILITY – pull up bar

:20 overhead tricep stretch / side

:20 manual forearm stretch / side

:30 shoulder CARs SLOW / side

:20 arm circles forward

:20 arm circles back

:20 staggered forward fold / side

:20 quad stretch and reach / side

:20 standing figure 4 squat stretch / side

:30 quadruped hip CARs SLOW / side

5/5 hanging alt. strict single leg raises

4 strict knee to elbow

4 T2B

PRIMER – barbell

5 snatch pulls, 1st pull only

5 snatch pulls, 2nd pull only

5 overhead squats, :02 pause in bottom

5 slow motion snatch drops

OLY Strength

E :30 x 12 = 6min

1 Power Snatch @ 68-78%

@ 7:00-10:00

4 Power Snatch singles *

build no more than 10-20# heavier than above

SCALING Modify to Power Cleans if needed.

GET FIT

AMRAP – 15

20 OHS (95/65) (Rx+115/75)

20 TTB

20 Walking lunges @ 50/35s

20 Sit-Ups (Rx+20 GHDs)

:60 rest b/t

NOTES barbell/DBs should be a weight going unbroken for 1 round is possible. Expect a couple breaks on TTB. Try to keep moving on Sit ups/GHDs with no breaks. SCALING OHS – Modify to front squat if needed.

T2B – SL T2B, T2A, Kipping Leg Raises