MONDAY 2.25.2019

MONDAY 2.25.2019

STRONG

Warm-up

Snatch Prep Flow

Snatch Pull
Romanian DL
Muscle Snatch
Bar Down to Shoulders
Good Morning
Back Squat Down
Rotate
Back squat Up
BHN Press
Rotate
OHS down
Rotate
Sotts Press
Rotate
OHS Up

Warm-up

3 position paused snatch high pulls 

From HHV/above knees/floor

3 sets. Add weight each set

Weightlifting

Snatch 

1 Snatch @ 70%

EMOM for 5 rounds

STRENGTH

Back Squat 

3 sets of 3 reps @ 60%

On the first rep of each set, 5 second eccentric (lowering).

Take a full 5 seconds lowering yourself to the bottom of the squat on the first rep only of each set.

METCON-BURN

CONNECTIVITY

Nose and Toes 

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.3 rounds of 0:30/0:30

CONNECTIVITY

Shoulder Touch 

from either nose and toes or kicking up

3 rounds of 10 touches

Metcon

"Clothesline"

12 minute AMRAP

2 Push Presses 115/80
2 Toes to Bar

2 Box Jump Overs 24/20
4 Push Presses 115/80
4 Toes to Bar
4 Box Jump Overs 24/20

6 Push Presses 115/80
6 Toes to Bar
6 Box Jump Overs 24/20....

Increasing by 2 reps each round