July 20 2021

Warm Up:

2x

10 PVC Pass Overs

5 Behind Neck Snatch Grip Presses

5 Inch Worm to Hollow Hold

10 Dead Bugs

10 Bird Dogs

WOD:

10:30 E1:30Min

1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch

METCON

For Time

30 Power Snatches

1:30 Rest

20 BF Burpees

1:30 Rest

20 Power Snatches

1:30 Rest

30 BF Burpees

L3 - 75/55///95/65

L2 - 65/45///75/55

L1 - 45/35///65/45, Burpees

At Home Crew

10 Min E1:30 Min

1 Back Pack Ground to Overhead + 2 Hang Back Pack Ground to Overhead

METCON:

For Time

30 Back Pack Snatches

Rest 1:30

20 Burpees

Rest 1:30

20 Back Pack Snatches

Rest 1:30

30 Burpees