July 9 2021

Warm Up:

2x

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC Drop Snatches

then

2x

8/8 KB Snatches

8/8 KB Overhead Squats

10/10 SL Glute Bridges

30 Sec HS or Plank Hold

WOD:

Gym Crew

12 Min E30Sec

1-3) 3 Snatch Balance + 1 Overhead Squat 60%

4-6) 2 Snatch Balance + 1 Overhead Squat 65%

7-8) 1 Snatch Balance + 1 Overhead Squat 70%

METCON:

10 Rounds for Time

3 Snatches

15 WallBalls

L3 - 135/95,20/14

L2- 115/75, 14/10

L1 - Hang Power Snatches, Air Squats

At Home Crew:

12 Min E30Sec

3 Squat Jumps + 1 Burpee Squat Jump

METCON:

10 Rounds

3 Burpees

15 Air Squats