4th of July 9am wod only

Strength/Skill

SNATCH COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

"DOUBLE AMRAP"

AMRAP x 4 MINUTES

7 Hang Power Snatch 75/55

5 Box Jumps (24/20)

-Rest 2:00-

AMRAP x 4 MINUTES

7 Hang Power Snatch 75/55

5 Box Jumps (24/20)

Capacity Work

DOUBLE AMRAP"

AMRAP x 4 MINUTES

7 Hang DB Snatch

5 Box Step Ups

-Rest 2:00-

AMRAP x 4 MINUTES

7 Hang DB Snatch

5 Box Step Ups

HOMEWORK

CONDITIONING

3 SETS

Run

400m @ 70% Effort

into...

200m @ 80% Effort

into...

200m @ 90% Effort

-Rest 3:00 b/t Sets-

STRENGTH

1. 5 SETS*

3 Below The Knee Hang Power Cleans + 1 Above the Knee Hang Squat Cleans + 1 Squat Clean

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

2. EVERY 1:30 FOR 15 SETS

2 Squat Cleans @ 75% of 1RM

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