THURSDAY 11.29.2018

THURSDAY 11.29.2018

STRONG

Warm-up

AIRBIKE

2:00 warm up on airbike, moderate pace.

Warm-up

Pass Through with PVC

Warm-up

Snatch Grip Behind the Neck Press 

2 sets of 8-10 reps

alternate with pass throughs

Warm-up

Barbell Ankle Stretch 

Hold for 0:60

Warm-up

Sots Press 

2 sets of 8-10 reps alternate with barbell ankle stretch

Weightlifting

Drop Snatch 

3 sets of 3 reps

stay light and fast

Weightlifting

Snatch 

warm up build up to moderate weight

then EMOM for 5 rounds, increasing weight

METCON-BURN

CONNECTIVITY

Turkish Get Up 

4 sets of 4 reps ( 2 each arm)

as heavy as possible keeping movement crisp

Metcon

Metcon

4 Rounds of:

2:00 AMRAP:
10 Power Snatch 95/65
8 Front Rack Lunges 95/65
10 Power Clean 95/65
8 Thrusters 95/65

1:00 REST