Tuesday- July 25th

Weekly Group Warmup

Strength/Accessory Work

General Fitness

4 Rounds of:

1- Snatch Grip Romanian Deadlift x 6 reps (w/4 sec. ascent)

2-Single-Arm Dumbbell Press x 8 reps

3- 100m Suitcase + Waiter’s Carry

(https://www.youtube.com/watch?v=7EsUHjLnFmk)

(heavy DB/KB at side in suitcase carry, and lighter DB/KB overhead in waiter’s carry w/straight arm; switch arms at 50m)

rest 60 sec. between movements

*WOD

9 min. AMRAP:

12 KB Swings

9 Goblet Squats

6 Burpees

Performance

HIGH HANG SNATCH 3x2 @50-65% of 1RM Snatch

then,

HANG SNATCH 3x1 @65-80%

then,

SNATCH 3x1 @80+%

-rest 90 sec. between sets

*WOD

9 min. AMRAP:

3 Power Snatches (135/95)

6 OHS (135/95)

9 Burpees over the barbell (135/95)

Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

Socialize

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