WEDNESDAY 4.10.2019

WEDNESDAY 4.10.2019

STRONG

MOBILITY

Pass Through with PVC

20 reps

MOBILITY

Barbell Ankle Stretch 

60 second hold

Warm-up

Overhead Warm Up

10 OHS with empty bar

30 second hold on bottom

45 second hold on bottom, move around

Weightlifting

Snatch Pull to Below Knees + Floating Snatch Pull 

two pulls from floor to below knees
one pull from floor to HHV
one floating pull (1" from ground) to HHV

1 set @ 90%

1 set @ 95%

1 set @ 90%

Weightlifting

Snatch 

EMOM for 5 rounds

1  @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85%

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

"Bloodshot"

5 Rounds
20 Kettlebell Swings 24/16
20 AbMat Sit-ups
20 Wallballs 20/14