Wed Jul 1 - STAT Holiday Hours

Train/Move
6 Min AMRAP, 2 Min Rest, 3 Sets:

4 Hang Power Snatch @ 135/95
8 Toes-to-bar
12 Wallballs @ 20/14

4 Hang Power Snatch @ 115/85
8 Box Jump Overs @ 24/20
12 Wallballs @ 20/14

4 Hang Power Snatch @ 95/65
8 Lateral Burpee Over Bar
12 Wallballs

Warm-up
2 Min Cardio of Choice
10/10 Squat Reach Backs
10 Cat/Cow Forearm Stretches
30s Supinated Grip Hang
30s Pronated Grip Hang

Strength/Skill
EMOM x 5:
1 Power Snatch + 1 Hang Snatch, building
THEN:
EMOM x 5:
2 Squat Snatch @ 75%

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Stimulus
Strength/Skill: use the first 5 minute EMOM to build to 75% and then do 2 full snatches @ 75% for five additional minutes

Train/Move: 6 minute AMRAP of each of these triplets with a 2 minute rest between (22 minutes total). Reduce the weight on the bar to a weight that you can do touch-and-go (can be drop singles) or option to do barbell cleans or dumbbell snatches

Wednesday Weightlifting
3 Sets:
30s Wall Sit
30s Basketball Abs
10/10 Weighted Bulgarian Split Squat
15 Banded Tricep Pushdown
15 Banded Face Pulls

Clean : 1 @ 72%, 1 @ 72%, 1 @ 72%, 1 @ 75%, 1 @ 75%, 1 @ 75%, 1 @ 77%, 1 @ 77%, 1 @ 77%

Complex: 3 Position Clean Deadlifts and Clean Pulls : 4x1 at 90% 1RM

Pause Jerk : 4x2 at 57% 1RM

Jerk : 3 @ 73%, 3 @ 73%, 3 @ 73%, 2 @ 75%, 2 @ 75%, 2 @ 75%, 1 @ 77%, 1 @ 77%, 1 @ 77%