WEDNESDAY 9.19.2018

WEDNESDAY 9.19.2018

STRONG

Warm-up

Muscle Snatch 

8-10 REPS

START WITH PVC

MOVE TO 10 POUND BAR

THEN TO 35 AND FINALLY 45 POUND BAR

Weightlifting

Snatch High Pull + Hi Hang Vertical Snatch 

4 SETS OF 3 REPS

BUILD TO HEAVY

Snatch can be either power or full squat

Weightlifting

Snatch 

Build to 1RM

METCON-BURN

Falkel (AMRAP - Rounds and Reps)

25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30"
1 Rope Climb, 15'In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click hereScale HSPU's to pike off bench
Scale Box Jumps to 24/20
Scale rope climbs to knees to elbows on rope and skill work