Monday July 8th

3 Sets, For Quality
10 PVC Pipe Pass Throughs
5 Overhead Squats
5 Snatch Balance
10 Medball Cleans
5/5 Quadruped Thoracic Rotations

Build to your snatch working weight

Squat Snatch
On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load
Rest as needed

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of finishing between 90-95% of 1RM.

10 Rounds for Time
3 Power Snatch 135/95lb, 61/43kg
15 Wall Balls 20/14lb, 9/6kg

Scaling is to adjust wall ball reps and weights. If you haven’t done high rep wall balls lately, don’t start today with 150.
Time Domain: 10:00-15:00
Time Cap: 18:00
Stimulus: Quad Stamina / Muscular Endurance
RPE: 8/10

Primary Objective: Complete each round in under 75 seconds
Secondary Objective: Remain unbroken on Wall Balls throughout
Strategy: We should maintain quick singles across for the entirety of this workout with the goal of staying unbroken for the Wall Ball Shots. We will be looking to keep rest minimal and try to just stay breathing between movements. The fastest athletes on the day will be able to tackle the Snatches in under 20 seconds and the Wall Balls in under 40 seconds with the goal of finishing at or below 10:00. Most athletes will need to navigate the fatigue and settle into a pace early as the volume here can get grindy and really make this a challenging workout.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

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