Friday, July 8

Halting Snatch Grip Deadlift (1 x 3)

- Work your way up to a heavy set of 3 in 8 mins Time Cap -Focus on strong positioning at High Hang/Power position with each rep. *The halting snatch deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the snatch.

Power Snatch (9 x 1)

-Every 40 sec for 9 rounds perform 1 Power Snatch with no MISSES! -Use 70-75% 1 RM Snatch

Metcon (AMRAP - Reps)

Drain-O Partner WOD 15 minute running clock. 5 mins AMRAP (alt partners every time the hands come off bar) Power Cleans (135/95) 5 mins AMRAP Break it up anyway you want (one person working at a time) 10 Pull-ups 20 Push-ups 30 Squats 5 mins AMRAP (relay style) 5 Power Snatch (95/65) 7 Burpees 9 KBS(53/35)

Rx+ (155/103), C2B, HSPU(Kip allowed), Jumping SQ, (115/73), (62/44)

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