WEDNESDAY 2.20.2019

STRONG

Bench Press 

Warm up and build to 90-95% of 1RM

Then EMOM for 10 rounds

1 Bench press

METCON-BURN

CONNECTIVITY

Abs 12 

5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs

Metcon

"Over and Out"

20 Power Snatches 95/65

20 Lateral over the Bar Burpees

20 Overhead Squats 95/65

20 Lateral over the Bar Burpees

20 Squat Snatches 95/65