“QUARANTINE DAY NINE”
Backout *at home*

Weightlifting
Hip snatch
5-5-5-5-5

Note: This is meant to be light and snappy. Technique focus. Use a PVC pipe, a broomstick or anything that will allow you to perform the movement.

5 rounds for time:

10 squat jumps 12inch
10 shoulder taps

Note: Find 2 objects about 12inches high. Squat between the objects and jump to land your feed on the objects.

Blackout *limited equipment*

5 rounds for time:

5 dumbbell snatch right 50/35
5 single arm overhead squat right 50/35
5 dumbbell snatch left 50/35
5 single arm overhead squat left 50/35
50 double unders

Heatlh
35/20
Single unders

Firebreathers 70/50

Pyro weightlifting W6D2
Primer
Snatch press
3-3-3-3-3

Note: Focus on position and prime the shoulders

Snatch
1-1-1-1-1-1-1

Note: Build up to your max for the day

Conditioning
15min run EZ pace

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