THURSDAY 3.21.2019

THURSDAY 3.21.2019

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

SKILL WORK

Tall Drop Snatch 

5 sets of 2

Light and FAST under the bar

Weightlifting

Snatch 

EMOM

1 @ 70%

1 @ 75%

4 sets of 1 @ 80%

Weightlifting

Front Squat 

2 @ 75%

2 sets of 2 @ 80%

METCON-BURN

"Life Jacket"

AMRAP 5:
27/20 Calorie Row
27 Thrusters 115/80
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters 95/65
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters 75/55
15 Pull-ups