WEDNESDAY 1.30.2019

WEDNESDAY 1.30.2019

STRONG

Warm-up

Pass Through with PVC

20 pass through

Behind the Neck Press 

PVC only 25 reps

Upright Row 

PVC only 25 reps

Warm-up

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 3-5 reps

Weightlifting

Clean Pull + 2 HHV Power Clean + 1 Squat Clean + Jerk  

Every 0:90 on the 0:90 for 7 rounds

METCON-BURN

CONNECTIVITY

Rower "Roll Outs"  

3 sets of 10

Metcon

"Jump Start" 

60 Double Unders
30 KB Snatches 24/16

60 Double Unders
30/21 Calorie Row

60 Double Unders
30 Toes to Bar

60 Double Unders
30/21 Calorie Row

60 Double Unders
30 KB Snatches 24/16