Friday 7/10

Fitness

Strength:

A. Hang power snatch with no foot movement, focusing on full extension in pull and dipping under for the catch- build to heavy single in 12 minutes 

Wod:

5 rounds for time 

3 hang power snatch @80% of A 

15 hr push ups 

Performance

Strength:

A. Snatch - Build to max in 12 minutes 

Wod:

5 rounds for time: 

3 power snatch at 80% of A

20 hr push ups 

The Zone 

Skill

A1. TGU- 3 reps per arm x 4 sets 

A2. Jump rope- 50 singles x 4 sets 

A3. Medball sit ups- 20 reps x 4 sets 

Wod

2 minute amrap burpees 

1 minute amrap cal ab 

30 second amrap goblet squats 

Rest 2 minutes 

X 3 rounds