Summertyme

WARM UP
Roll/Mobilize

3 Rnds:
90s Bike/Row
5-10-15
Rnd #1 ~ 5 Scap Retractions-10 Push Ups-15 Air Sqts
Rnd #2 ~ 5 Kip Swings-10 PU-15 Good AM's
Rnd #3 ~ 5 Strict Pull Ups-10 Push-15 OHS

45s Sampson Hold (each way)

BB Warm-Up

SNATCH PRIMER
5 Rnds (climbing, begin w/ 45# bar)
3 Muscle Snatches
3 OHS
3 Snatch Balance

SNATCH COMPLEX
OTM x 9 (repeat the wave 3x's)
1 ~ 50%
2 ~ 55%
3 ~ 60%

SQUAT
Work to a HEAVY 15-Rep Max for the day...
(this will be re-visited mid and late summer)

Body Armour
Part #1
Every 3 minutes for 12 minutes, begin:
10 Good Mornings
10 1-Arm KB Front Rack Reverse Lunges (5 ea)
10 Kossack Squats (5 ea)
Part #2
EMOM x 10:
odd ~ XX GHD Sit Ups
even ~ XX Hip Ext
(you choose the #, but 10 would be a good start

Oz ~ 85-95-105 / 155 / work
Stan XXXX / 155 / Pt #1 and run
Daliege ~ 75-85-95 / 145 / Pt. #1
tb ~ 115-125-135 / 225 / Pt #1