Monday, July 11

Warm-up
Warm-up
AMRAP X 6
100m run
10 PVC Pass Throughs
10 PVC Around the Worlds
10 Up-Downs

Weightlifting
Snatch (1×1)
20 MINS TO BUILD TO 1RM SNATCH

Metcon
“Kinda Sorta 19.4” (Time)
For Time:
3 Rounds of:
10 Snatches (95/65lbs)(43/29kg)
12 Bar Facing Burpee
-Rest 3 mins-
3 Rounds of:
10 C2B PU
12 Bar Facing Burpee

12 MIN CAP

LEVEL UP OPPORTUNITY: Bar MU for C2B Pull-Ups aka 19.4 (Gymnastic Focus)

Cool Down
1:00 Forearm Stretch
:45 Thread the Needle Stretch/Side