FRIDAY 11.2.2018

FRIDAY 11.2.2018

STRONG

Warm-up

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 pause3-5 times empty bar only

Warm-up

Snatch High Pulls 

Empty bar only 8-10 reps

Warm-up

Snatch Warm Up 3

5 Muscle Snatch
5 BHN Press
5 OHSEmpty bar only

2 X

Weightlifting

Snatch 

Warm up and build to heavy

Then

EMOM for 7 rounds

can be power or squat, however, if you power, work on catching lower and lower as you go

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

Metcon

20 Burpees

21 Deadlifts 275/185
21 Push Press 135/95

15 Deadlifts 275/185
15 Push Press 135/95

9 Deadlifts 275/185
9 Push Press 135/95

20 Burpees

Use 2 bars for this metcon