Wednesday June 21st, 2017.

Warmup/Preparation – 15 min
Dynamic Stretch

Strength – 15 min
Wendler Lift of Choice:
75% x 5
85% x 3
95% x 1+

Conditioning – 20 min
Alternating EMOM x 12:
A) 40s Max Strict Pull-ups
B) 40s Max Hollow Rocks
C) 40s Max Strict HSPU

Consistency – Ring Rows & Regular Pushups
Mechanics – Scale as needed

Recovery – 10 min
Chest & Lats Foam Roll
Banded Shoulder Stretches

Warmup/Preparation – 15 min
Same as CF

Skill – 15 min
Same as CF

Conditioning – 20 min
Same as CF

Accessory – 10 min
Same as CF

Primary – Snatch + overhead squat

WOD – 10mins E2MOM: 10x hang power snatch unbroken then 10mins E2MOM 10x OHS unbroken (aim for same weight as week 2)