Summer?!?! Nope...last day of school...

Mobilize and Warm-Up

30s Pronated Dead-Hang

15 x Supinated Band Pull-Aparts

5 x Walk-Outs

30s Pronated Dead-Hang

15 x Pass Thrus

30s Supinated Dead-Hang

-----------------------

2 Sets:

8-10 x Arnold Press

-----------------------

SNATCH PROGRESSION

Every 90s x 3 Sets:

2 x Snatch Push-Press + OHS

Every 90s x 4 Sets:

2 x High-Hang Snatch

Every 90s x 4 Sets:

Hang Snatch

Every 90s x 4 Sets:

2 Snatch Lift-Offs + 1 Snatch

(Build to a Heavy Set today...Use these 15 Sets to build & "dial-in" on form)

-------------------------

MET-CON

For Time:

27-21-15

Calorie Row

OHS (135#/95#)

30' HS Walk* / 50' Bearcrawl at the start of each Round

* 2 x Wall Walk for every 15'

Daliege ~ ??? / 

Pyan ~ ??? / 

Z.W ~ ??? / 17:27 (135 OH Lungesteps for 27, then Back Rack for 21 & 15)

tb ~ 95-105-105-95-105-115-125-135-145-155-165-175-185-185-195 / 16:22 

4 Wall Walks began each rnd

Row = 1:34  /1:05 / 0:55

OHS = 18-9 / 12-9 / 15UB