Tuesday, July 2nd

Snatch work: 4 sets of 5 Snatch Pulls at 90-95%

Weightlifting: Our goal today is to build strength and power through the proper pulling positions. Try not to let go of the bar at any point, but it is okay to drop and reset your hips between each pull. Initiate each drive with a nice neutral foot, driving through the quads and finishing with a vertical pull on your toes. We should not see any rise in the torso until the bar reaches your knees on the pull. Rest 2 min between sets.

“Ingrid” 10RFT 3 Snatches 135/95 | 115/85 | 95/65 3 Bar Facing Burpees

Workout: The snatches we expect for most to be quick singles, allowing us to push the burpees. Scale weight is 115/85 > 95/65 > 75/55