THURSDAY 1.10.2019

THURSDAY 1.10.2019

STRONG

Upright Row 

empty bar only 25 reps

Clean High Pulls 

from HHV

empty bar only

10 reps

Clean Pull Stops 

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Cleanempty bar only 5 reps

Clean pull + HHV Power Clean + 2 Front Squats + Split jerk  

Warm up and build to heavy

then EMOM for 7 rounds

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

Metcon

9 minutes to complete:

30 Shoulder to OH 95/65

20 Burpee Box Jumps 24/20

15 TTB

20 Shoulder to OH 115/75

30 Burpee Box Jumps 24/20

15 TTB

ME Shoulder to OH 135/95 in the remainder of the 9 minutes.