*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes.

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 

1 Snatch High-Pull +

1 Hang Muscle Snatch +

1 Pause Overhead Squat (5 seconds)

Start light, use this as warm-up and positioning work to get you moving. Sit as deep as you can into the squat and hold for a full 5 seconds.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 

1 Snatch Grip Deadlift +

1 Hang Power Snatch +

1 Snatch Push Press +

1 Overhead Squat

Continue to build loading from the Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 Hang Snatch

Continue to build loading from Part B.

2) AQAP:

50 Alternating Dumbbell Snatch 50/35

75 Wall Balls 20/14

50 Alternating Dumbbell Snatch 50/35

Extra Work:

3) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

4) Pistol Squat: 10 minutes Practice

Work on any facet of a Pistol Squat, including mobility.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE