TUESDAY 10.16.2018

TUESDAY 10.16.2018

STRONG

Warm-up

Sotts Complex 

Power Snatch
OHS down
Sotts Press on Bottom
OHS up5 reps empty bar only

Weightlifting

Snatch Pull Stops 

1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause3 reps empty bar only

Weightlifting

Snatch High Pull + Hi Hang Vertical Snatch 

EMOM for 5 building to moderate weight

Weightlifting

Snatch 

EMOM for 7 build to heavy for the day

METCON-BURN

CONNECTIVITY

Fast Eddies Ab Routine 

25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly's
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks

SKILL WORK

Handstand complex 2 

0:30 Shoulder Shrugs
0:30 Shoulder Touch

SKILL WORK

Handstand Walk Practice 

take 5 upsdie down

Metcon

Fran-esque (Time)

21-15-9

Push Press
Chest to rings row155/105