THURSDAY 7-27-17

THURSDAY JULY 26th
1X 400 m Run
2Rounds X 10
SHPT
OHS
SNATCH Balance
Then 2X w/ Empty Bar
-3 position 5 sec pause
1 Mid shin
1 Above knee
1 High hang
+ 1 High Pull

STRENGTH
Snatch(SQUAT)
-Work up to a heavy single for the day
*start with doubles in your warm up then go to singles once you pass 75-80%
COMPLEX
(still squat snatch)
1 High Hang(high pocket or hip) +
1 Hang(above knee) +
1 Low Hang (below knee)
3 Sets @ 70%
3 Sets @ 75%
*Hit all 3 positions and don’t drop the bar between reps!

METCON:
21 – 15 -9
ROW Calories
KBS, 53/35
Box Jumps, 24/20″

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