DATE – Thursday July 3rd
Warm-up: Scapjacked “activation” + dynamic lower body (alternate w/ partner)
Mobility: Pre-squat hip opener + dowel dislocates
(Quick snatch review for newer athletes, let experienced start on the bar ASAP)
WOD A) In 15 min complete 5-6 working sets of:
Snatch pull + Hang snatch + full snatch
– You may drop and re-set between the hang and full snatch
– Rest as needed between sets
WOD B) Wendler deadlift– Cycle 3, Week 3 (17 min)
3-4 warm-up/building sets (rest 60-90s) then;
5 @ 75%
3 @ 85%
1+ @ 95%
WOD C) 3 sets:
Bulgarian split squat x 8/leg (@ 3,1,1,1) (Dumbbells held by your side)
Rest 60s
Russian V-outs on rings ‘or’ ab-wheel roll-out w/ barbell x 8-12
Rest 60s
