THURSDAY 2.20.2019

THURSDAY 2.20.2019

STRONG

Warm-up

SKI ERG

500m warm up

Warm-up

Snatch Warm 

3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

Weightlifting

Squat Snatch + HHV Power Snatch + HHV Squat Snatch + Power Snatch  

1 Squat Snatch
1 HHV Power Snatch
1 HHV Squat Snatch
1 Power SnatchWarm up and build to heavy

Then:

5 rounds

Every 0:90 on the 0:90

METCON-BURN

"Bender"

7 Rounds:

21 AbMat Sit-ups

15 Box Jumps 24/20

9 Deadlifts 185/135