July 5, 2017

Warmup:
PA Snatch Warmup x 2
PVC Positions
3 position Hang Snatch x 3 (Build)

Strength:
Hang Snatch
Level 1: Technique
Level 2: Heavy 2
Then
1 every :30 for 5min

WOD:
4 x 500m Row Repeats
*Intensity will be determined by whether or not you worked out yesterday.  Be smart about how hard you go.

Hump Day Pump:

Power Clean 5 x 3 (Build)

Pendlay Rows 4 x 6 (Build)

4 x 10 Bicep Curls to Arnold Press