Wednesday 071217

Strength Focus
Do before metcon if possible
Off Blocks with bar @ just Below Knee
6 x 2 Squat Snatch
Across @ 80-90% of 1 RM Snatch
Then
Snatch Pulls
5 x 2 @ 100% of best clean
Then
3 Position Pausing Snatch Deadlift
5 x 1 @ 90% of 1 RM Snatch
Pause Spots:
Just below knee
Just Above Knee
Mid Thigh
then finish the DL and drop the bar.

Gymnastics Focus
4 Rounds
100 M Double Kettlebell Farmers Carry
1 Box Pike Handstand Walk Around the Box and Back or 50' HS Walk
30 second Hallow Hold