18.July.2016

A. Snatch pull positions/progressions

B.  every 90sec x 6:  
-6 russian KB swings (HAP)
-4 alternating jumping lunges

C. 4x6/side; SA OH db split squat
*rest 60sec

D. 4 sets AFAP:
-7 db thrusters
-7 ring rows
*rest 60sec b/w sets
*record times for each set

A. Snatch pull positions/progressions

B.  every 90sec x 6: 1 segmented snatch pull (pause at knee, pause at mid thigh) + 1 snatch pull + 1 snatch
(start moderate, build each set as technique allows)(*must hold onto barbell the entire complex)

C. 4-minute EMOM: 2 ohs (HAP)

D. 4 sets AFAP:
-7 db thrusters (35/25)
-2 rope ascents
*rest 60sec b/w sets
*record times for each set