FRIDAY 3.15.2019

FRIDAY 3.15.2019

STRONG

Warm-up

Pass Through with PVC

15-20 pass throughs

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

Empty bar only

Weightlifting

Snatch 

1 @ 70%

1@75%

1 @ 80%

1 @ 85%

1 @ 85%

1 @ 90%

1 @ 70%

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

CONNECTIVITY

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

"Sea Legs"

3 Rounds:

500 Meter Row
12 Front Squats 155/105
21 Box Jump Overs 24/20

Squats can be taken from the rack