FRIDAY 4.12.2019

FRIDAY 4.12.2019

STRONG

Warm-up

Extended Snatch Warm Up Pull Emphasis

Pull to Below Knees
Pull to Above Knees
Pull to High Hang Over
Pull to High Pull
Pull to Muscle Snatch

Empty bar only 2 X

Weightlifting

Power Snatch 

EMOM for 10 rounds

One Power Snatch @75%

Warm-up

Clean Warm Up 

Clean High Pull from Floor
Clean High Pull from Above Knee
Clean High Pull from Hi Hang Vertical
Power Clean from Floor
Squat Clean from Hi Hang Vertical

light weight 2 X

Weightlifting

Power Clean + Push Jerk 

EMOM for 10 Rounds

One Power Clean + Push Jerk

METCON-BURN

"Waterproof"

21 – 15 – 9
Row Calories
Front Squats 95/65

15 – 12 – 9
Toes to Bar
Hang Squat Cleans 95/65

12 – 9 – 6
Lateral Barbell Burpees
Thrusters 95/65