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

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