July 5, 2016

July 5, 2016

5 min circuit of :

20 du/su

5 push ups

10 situps

12 lunges

+

30 sec sets of :

hip opening

external rotation

muscle snatch

snatch balance 2,4,6 and full

full snatch


14 min emom of :

 hang snatch x 2


notes :

- start around 50 % of last week number

- work to heavy set


for time:

5,4,3,2,1

thruster 135/95

1,2,3,4,5

6 inch deficit of hspu


notes :

- scaling – thruster at weight of choice,

- 10 minute time cap

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