WEDNESDAY 10.17.2018

STRONG

Warm-up

Upright Row 

Weightlifting

Clean High Pulls 

Warm up

Build up to 80% by final set

Weightlifting

High-Hang Clean 

EMOM for 5 rounds

2 High Hang Cleans with 80%

Weightlifting

Clean and Jerk 

EMOM for 7 rounds

1 Clean and Jerk @ 80%

METCON-BURN

CONNECTIVITY

ABS 10 

5 Rounds of:

10  Weighted Sit Ups
10 Plate Twists

Metcon

Metcon (No Measure)

Alternating EMOM for 18 minutes

6 Burpees
8 Dips
10 Wall Balls