July 9, 2017

A. Warm Up

Foam Roll - 90 seconds each
Thoracic
Glute
Quads and Adductors
Lats
Hamstrings

followed by: 3 rounds: (every round increase speed on the row)
100 m Row
3 inch worms
6 Spiderman Lunge and reach
9 Bottom half of burpee

Scoring: Not Scored
​
B. 1 Power Snatch + 2 Overhead Squats + 1 Snatch 1-1-1-1-1-1-1-1
Every 2:30, for 20 minutes (8 sets):
1 Power Snatch + 2 Overhead Squats + 1 Snatch
Loads per set (by %): 50, 55, 60, 65, 70, 75, 75, 75

C. For Time: Snatches
​Isabel
For Time:

1. 30 Snatches @ 135/95 lbs