Monday- July 1st

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m run/20 Cal Bike

3 Wall Walks

10 Back Pedals

30 sec sWall Sit

10 Wall Squats

Floor Touches

Bear Crawl

Kipping/Butterfly Pull-ups (or practice) for 1:00 (again!)

+ Today's Warm-up Movements:

*Muscle Snatch x 5

*Barbell Jerk x 5

A. Five sets of:

Snatch + Clean and Jerk

Build to heavy over the 5 sets with perfect form

*Take 10 seconds between snatch and clean

*Set your core, get tension in your posterior chain, pull from the floor slowly and lead with the chest

*Pause for 3 seconds between the clean and jerk to get tight and think

B. “TNT”

For Time:

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)

C. Buy-Out

5 Way shoulders x 1:00 each

Quad Smash x 1:00 each