Workout of the Day: Wednesday July 3

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WEIGHTLIFTING DRILLS

- Lift off
- Segmented snatch first pull
- Segmented power snatch
- Tempo Power snatch

* Segmented = Pause in lift off
and at power position for
power snatch

Rounds/Reps

METCON

4 x 4 Minute Amrap, Rest 2

Amrap 1 & 2
- 3 Power Snatch @ 70%
- 15 Pull ups

Amrap 3 & 4
- 6 Box Jumps @ 30/24"
- 15 KBS @ 70/53 lbs

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ACCESSORY / EXTRA

Pike pulls, Feet on Rower
3 x 10-15
Brandon Farmer