Thursday 7/30

WARM UP

3 rounds:

10 hollow rocks

10 kip swings

10 PVC snatch grip push press + OH squat

10 muscle snatch

SKILL

EMOM 10:00:

1 snatch

*Build to heavy

WORKOUT OF THE DAY

“Hopper 2026”

3 rounds for time:

21 toes to bar

7 power snatch

7 hang snatch

7 squat snatch

RX: (95/65)

55+: (75/55)

Lv2: (95/65) unbroken sets

*12:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

5:00 AMRAP:

10 box jumps

10 push ups

10 abmat situps

-1:00 rest-

5:00 AMRAP:

10 alternating step ups

10 meter bear crawl

10 hollow rocks

*Score total reps completed.

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