FRIDAY 11.30.2018

FRIDAY 11.30.2018

STRONG

Warm-up

Upright Row 

15-20 reps empty bar only

Warm-up

Clean turnover drill

Weightlifting

Clean Panda Pulls 

5 sets of 2 reps

build to moderate weight

emphasis on extension before pulling down

Weightlifting

Panda Pull + Vertical Hang Clean 

EMOM for 7 rounds

1 Panda Pull

1 Squat Clean from High Hang Vertical

Build to moderate weight

METCON-BURN

Metcon

50 Jumping Back Squats 45/35
50 KB Swings 24/16kg
100 Double-Unders
25 Push Press 75/55
50 Burpees
25 Push Press 75/55
100 Double-Unders
50 KB Swings 24/16kg
50 Jumping Back Squats 45/35