July 24, 2020

Friday, July 24th 2020

Warm-up
A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run
30s Rotating Scorpions
30s Rotating 90/90 hip stretch

B. Specific

1 set
-5 Tempo Snatch high pull
-5 Hang Muscle Snatch
-5 Hang Power Snatch
-5 OHS
-5 Tempo Snatch

B Specific At home: Drills with Broomstick
1 set, with Broomstick
-5 Tempo Snatch high pull
-5 Hang Muscle Snatch
-5 Hang Power Snatch
-5 OHS
-5 Tempo Snatch

Weightlifting
Snatch (1 rep Max)
Time Allotted: up to 20 minutes

DEKA AT HOME
Modifications:

E(2)MOM x 6 sets
5-10 Hip hinges*
In remaining time complete alternating turkish get-ups

Choose one of these Hip hinge movements:
Alternating DB snatch
Double DB snatch
DB deadlifts
Single leg DB RDL
Object GTO

Metcon
Metcon (2 Rounds for reps)
At 0:00
21-15-9
Cal Row (Women 15-12-9)
Burpees over rower

At 8:00
21-15-9
Cal Row
Wall Balls @20/14lbs

Both sections for time. Perform once each.

Time Cap: 18 minutes

DEKA AT HOME
Modifications

Row:
Equal Cal Ski/Bike
Run 400-200-100m
Object Sumo Deadlift Highpull x 2 reps

Burpees over rower:
Burpees over object

Wall Balls:
Single DB/KB thrusters
Object Thrusters

Accessory
Metcon
Post chain

Reverse hypers
3 x 12

At Home
Quadruped Unilateral hip extension
3 x 12/side