THURSDAY 4.11.2019

THURSDAY 4.11.2019

STRONG

STRENGTH

Front Squat 

3 sets of 2 at 80%

Weightlifting

Pull to below the knee + Floating clean pull  

Pull to below knee- slight pause

Return bar to 1" from floor- slight pause

Clean Pull to HHV2 + 1+ 1

2 pulls fro  floor to below knees

1 pull from floor to HHV

1 pull from 1" off ground to HHV

1 set at 90%

1 set at 95%

1 set at 90%

Weightlifting

Clean 

1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 85%

METCON-BURN

CONNECTIVITY

Nose and Toes 

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.3 X 0:30/0:15

CONNECTIVITY

Handstand Holds 

kicking up

3 X 0:30/0:15

Metcon

"Squeaky Wheel"

AMRAP 15:

60 Double Unders
10 Push Jerks 155/105
30/21 Calorie Bike