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