WEDNESDAY 10.2.2019

WEDNESDAY 10.2.2019

STRONG

MOBILITY

Pass Through with PVC

15-20 pass throughs

MOBILITY

Barbell Ankle Stretch

45-60 second hold

MOBILITY

Sotts Complex

Power Snatch
OHS down
Sotts Press on Bottom
OHS up

5 X through complex

empty bar only

Warm-up

Muscle Snatch

HHV
HHO
Above Knee
Below Knee
Floor

Weightlifting

Snatch Pull to below knee + Floating Snatch

Pause at below knee for 3 seconds

Floating snatch comes from 1" off ground

Warm up and build to moderate weight

Then EMOM for 7 rounds

METCON-BURN

"Crazy Stairs"

3 Rounds of the following:

5 Rounds of "Cindy"
25/18 Calorie Row
35 KB Swings 24/16

1 Round of "Cindy"= 5 Pull-ups + 10 Push-ups + 15 Air Squats