9.7.19 Saturday

FR: Lats, Quads x2m

Ankle Dorsiflexion x10e

(What is your favorite thing to do during the weekend?)

2 Rounds

PVC OH Squat x10

Spiderman w Reach x5e

Band Facepull x15

Skill: Snatch

PVC 1x5

BB 1x5

W/U: 2-3 Sets

Squat Snatch + Hang Squat Snatch (40-60%)

Squat Snatch 5x1

80-85%

Strength: EMOM x5m

8 OH Squat (First Rep from floor if possible)

(light: focus on full ROM)

WOD: 4 RFT

10 DB Power Cleans (50s/35s)

10 DB Rev Lunges (50s/35s)

10 HSPU (pad)

(10m Cap)