Wed Jul 8

Train/Move
7 Min AMRAP:
3-6-9-12…
Thrusters @ 95/65
GHD Sit-ups
30 Double-unders

Rest 4 Min, Repeat (starting over)

Warm-up
3 Min Cardio of Choice
2 Sets:
8 Hip 90-90 Transitions
15s/side Star Planks
10/10 Adductor Stretches
10 Muscle Snatch

Strength/Skill
Every 2.5 Min x 4 Sets:
2 Snatches @ 75%
(Drop Singles)

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Stimulus
Strength/Skill: build to a heavy technical set of drop single doubles of snatches, then do four sets at this weight. Option to keep it lighter and work on coordination and mobility, work from the hang and/or do power snatches. Also an option to do cleans as needed

Train/Move: flow of workout goes 3 thrusters, 3 sit-ups, 30 skips. Then 6-6-30, 9-9, 30, etc. Rest 4 minutes and then start all over again with the same flow

Wednesday Weightlifting
Front Squat EMOM: 7 x 1 @ 78%, 1 x 7 @ 70%

Pause Snatch: 4x2 at 50% 1RM (pause at knee and receiving position of rep 1)

Complex: Snatch Pulls, Floating Snatch Pulls, Floating Snatches, and Pause Snatches : 4x1 at 55% 1RM

Complex: Clean Pulls, Floating Clean Pulls, Floating Cleans, Cleans, Power Jerks, and Jerks : 4x1 at 53% 1RM

Complex: Behind-the-Neck Jerks and Strict Press In Jerk Stances : 1-1-1-1-1 building