Friday, June 4, 2021
Video Brief: https://youtu.be/l3MW3h7-eVQ

Specific Progressive Snatch Warm-Up
2 Rounds through
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
:30sec/side KB Ankle Stretch

10:00 EMOM: Power Snatch
#1: 3 reps @ 60%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 2 reps @ 65%
#5: 2 reps @ 65%
#6: 2 reps @ 70%
#7: 2 reps @ 75%
#8: 2 reps @ 75%
#9: 1 rep @ 80%
#10: 1 rep @ 80%

Fancy
For Time:
12-9-7
Bar Muscle-Ups
*20 Overhead Squats 95/65#
each round

Time Domain: 4:30-8:00
Time Cap: 12:00

L3: as prescribed
L2: Banded Bar Muscle-Ups, Same OHS
L1: Strict Pull-Ups + K2E, Overhead Squats (empty BB)

Home Gym
24-18-14 reps of:
Burpee Pull Ups
Dumbbell Overhead Squats or Front Squats (12+12, 9+9, 7+7)

Mobility: Shoulders and Hips
Scorpion Stretch x 1min/side
Prayer stretch x 2min
Up Dog x 1min
Couch Stretch x 1min/side
x 1-2 Sets

Assault Bike Sprints (extra credit)
Every 3:30, 6 Sets
20sec for Max Cals