Happy 4th Of July


SNATCH DAY

I will also be putting up a wod if you would like to do it ! 
Goal to move up in weight or reps

A1) Dumbbell Strict Press (standing)
3×12-15 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges

3×16-20, controlled, rest 90s
B1) Pendlay Row

3×8-12 @ 20X2, rest 60s

B2) Side Plank

3×45-60s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Complex

Every 2 Minutes for 12 minutes

1 Snatch lift off to above the knee

3 Lat Pull Backs with 1 count against leg

1 Snatch High Pull from floor

*start heavy but technical for your first set
D) Tall Snatch + High Hang snatch 

Every 2 minutes for 12 minutes

1 Tall Snatch + 1 High Hang snatch with a 3 second pause in the bottom in each 

*start heavy but technical for your first set

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