Wed Jul 15

Train/Move
3 Min AMRAP, 1 Min Rest, 5 Rounds:
16 Double-unders
8 DB Hang Snatches @ 35/25
4 Lateral Burpees Over DB

*sub skipping for 8/6 Calorie Bike

Warm-up
3 Min Cardio of Choice
2 Sets:
12 Hip 90-90 Transitions
20s/side Copenhagen Planks
10/10 Adductor Stretch
10 Muscle Snatches @ PVC/Barbell

Strength/Skill
Power Snatch —> Snatch
8 x 2, building to 78%
Start high, squat lower as weight increases

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Stimulus
Strength/Skill: there are 8 sets of 2 reps here. Start light, receiving the bar high in the power snatch. Each set, add weight and receive the bar lower and lower across the sets. Build to as high as 78% for your remaining sets

Train/Move: restart the AMRAP after each rest. Goal should be to do movements unbroken, your choice of whether or not to alternate hang snatch reps in each round (can be 8 in a row on one side or split 4/4). There’s no “rush” but you should be moving and transitioning with intent

Wednesday Weightlifting
3 Sets:
10/10 Bird Dog Knees to Elbow
15s/side Side Plank With Rotation
45s Weighted Plank
10/10 KB Gorilla Row

High Hang Power Snatch: 3 x 3 @ 66% of best Power Snatch (reduce weight as needed)

Power Snatch: 3 x 2 @ 77%, 3 x 1 @ 80% (of best power snatch)

Snatch Balance + *Overhead Squat: 2 x (3 + 2) @ 77% , 3 x (2 + 1) @ 81% (of best OHS)
3s descent on overhead squat

Clean Pull + Hang Power Clean + Power Clean 2 x (1 + 1 + 1) @ 75%, 3 x (1 + 1 + 1) @ 78% (of best Power Clean)

Clean Pull + Power Clean: 3 x (3 + 2) @ 80%

Pause Front Squat: 2 x 5 @ 77%, 5 x 2 @ 80% (reduce weight as needed)