Sunday July 26th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
General Warm-up:
Tabata – Jumping Squats & Shoulder Taps.
Mobility:
PVC/Band Pass Thrus x 20, Prayer Stretch on box – 1 minute, Pigeon Stretch on Box.
Warm-up 2:
AMWUP 3 – 5 Burpees, 6 Jumping Lunges, 5 Inchworms.
Part 1:
Snatch Warm-up: 3 Rounds 5 Shrugs, 5 High Pulls, 5 Power Snatch (Bar, Light, Med) Rest 90 seconds between.
Part 2:
10 Rounds for Time (with a Partner)
21/15 Calorie Bike
15 Hang Power Snatches,
9 Box Jump Overs.
Partner A completes 1 round while Partner B rests. Switch after every round.
RX 95/65, 30/24, L2 75/55, 24/20, L1 55/35, 20/18
Scale:
BJO => Box Step Overs
Notes:
Part 1 should build to WOD weight or almost WOD weight. Part 2 should be max effort, you will be getting a 1 to 1 work to rest and each round will be ~2+ minutes. Athletes will share bike, wipe down after each ride. Focus on the higher box jump.
Cooldown:
Snow Angels & Roll Quads