MONDAY 3.11.2019

MONDAY 3.11.2019

STRONG

STRENGTH

Back Squat 

1 set of 5 @ 70%

2 sets of 5 @ 75%

5 second on the first rep of each of the sets

Weightlifting

Snatch 

EMOM

1 @70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

Weightlifting

Clean and Jerk 

1 @70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

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 Outsdo rower roll outs instead of barbell roll outs

Metcon

"Double Date"

AMRAP 15:

15 Hang Power Snatches 95/65

60 Double Unders

15 Overhead Squats 95/65

30/21 Calorie Row