01 July: Snatch skills and some rowing action
a) 10 PVC passes, 10 PVC OHS, 10 PVC passes at bottom of squat
50 (2ct) mountain climber
3 x[5 b/n snatch grip push press, 10 good morning, 15 bent over row]
pigeon stretch x 1 min/side
2 x[15 lateral shoulder raises, 15 bus drivers, 10 step ups/leg]
LAX ball to scapula x 1 min/side
2 x[30 sec handstand hold, 5 muscle snatch, 10 bird dogs/side]
ankle stretch x 45 sec/side
30 sec active OHS hold (at bottom, with some #)
10 x 1 power snatch
b) Snatch Balance
3-3-3-2-2-2
*keep it light and focus on quick drops and lock outs
Snatch grip DL
5-5-5-5
*use straps if you have them
c) EMOM x 20 mins
min 1: 7 hang power snatch 115/75
min 2: 20/15 cal row
min 3: 7 OHS
min 4: 20/15 cal row
min 5: Rest
*20 cals for males / 15 cals for females