MONDAY 3.25.2019

MONDAY 3.25.2019

STRONG

MOBILITY

Box Shoulder Stretch 

3 rounds of 0:30/0:15

MOBILITY

Deep Couch Stretch 

each leg twice 0:30

MOBILITY

Barbell Ankle Stretch 

0:60 hold

Weightlifting

Push Press 

3 sets of 5 reps @ 80%

Weightlifting

Split Jerk 

EMOM for 5 rounds

1 @ 75%

EMOM for 5 rounds

1 @ 80%

EMOM for 5 rounds

1 @ 85%

METCON-BURN

SKILL WORK

Legs Only/Legs and Body

row 250 legs only 1/2 stroke

top half
then full

row 250 legs and body

Pick Drill

Row 100m Arms Only

Row 100m Arms and Body Only

Half Drive 100m Only

Metcon

"Turtle Neck"

5 Rounds:

12 KB Clean to Reverse Lunge 24/16
9 Power Snatch 115/80
6 Strict Handstand Push-ups