WEDNESDAY 3.13.2019

WEDNESDAY 3.13.2019

STRONG

Weightlifting

Pull to below the knee + Floating clean pull  

Pull to below knee- slight pause

Return bar to 1" from floor- slight pause

Clean Pull to HHV1 SET OF (3 + 1) @ 80%

2 SETS OF (3+1) @ 85%

Weightlifting

Clean Pull 

1 SET OF 3 @ 85%

2 SETS OF 3 @ 90%

Weightlifting

Clean 

EMOM FOR 5 ROUNDS @ 73%

EMOM FOR 5 ROUNDS @ 78%

EMOM FOR 5 ROUNDS @ 83%

METCON-BURN

"Drop Anchor"

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Rest 1:00

AMRAP 10: Ski Erg for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 24/16