Wednesday, July 13, 2022
Video Brief: https://youtu.be/IWQS4NllNyQ

Weightlifting
Every 2:00 for 12:00, 6 Sets
Power Snatch + Squat Snatch
1+3 @ 72%
1+2 @ 77%
1+1 @ 82%
1+3 @ 75%
1+2 @ 80%
1+1 @ 85%
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From 12:00-20:00
—-
Snatch Pulls
4 Sets x 3 Reps @ 100-105%

“Black Summer”
5 Sets for Time
10 Power Snatch 95/65#
10 Box Jump Overs 24/20′
10 Overhead Squats 95/65#
R: 1:00 b/s

Time Domain: 1:30-2:00/Round
Time Cap: 15:00

BW Variation
5 Sets for Time
8 Burpees
10 Chair Jump Overs
12 Air Squats
R: 1:00 b/s

QuickFit
Every 4:00 x 5 Sets
100 Single Under Jump Ropes
12 Dumbbell Bench Press
12 Ring Rows or 8/6 Strict Pull Ups
12 Burpees