July 25, 2022
Video Brief: https://youtu.be/zNzKxk5z5qc

Warm Up
8:00 EMOM
min 1: Cardio Choice, Easy
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: 7/7 KB Windmills
min 4: 5 Seated Box Jump to High Box

Weightlifting
Snatch
Every 90sec, 9 Sets
(3 Rounds)
3 Reps @ 80%
2 Reps @ 85%
1 Rep @ 90%
*if you are feeling good, let it ride and increase weight each set

Strength EMOM
12:00 EMOM (4 Sets)
min 1: 3 Snatch Pulls @ 105% of Snatch
min 2: 10-15 Strict Handstand Push-Ups
min 3: 10-12 Dual DB Bench Press

*choice on deficit for Handstand Push-Ups, can be box pike, traditional, or add a deficit to make more challenging.
*choice on load for DB Bench

QuickFit
5 Rounds
15/10 Cal Bike
15 Turkish Sit Ups
12 Burpees