THURSDAY 4.18.2019

THURSDAY 4.18.2019

STRONG

MOBILITY

Box Shoulder Stretch 

Warm-up

Upright Row 

15 reps

empty bar only

Warm-up

Clean Pull Stops 

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

3-5 times

empty bar only

Warm-up

Tall Jerk 

Press bar to head height

Focusing on speed and driving yourself under the bar6-8 empty bar only

Weightlifting

Power Clean + Push Jerk 

WARM UP TO 75% OF YOUR MAX

THEN-

EMOM FOR 10 ROUNDS

1 POWER CLEAN + 1 PUSH JERK

METCON-BURN

MOBILITY

Pass Through with PVC

10 pass through standing

10 pass through in bottom of the squat

10 pass through prone

Warm-up

Overhead Squat 

6-8 OHS with bands

Metcon

"Double Play"

AMRAP 15:

5 Power Snatches 115/80
10 Overhead Squats 115/80
15 Hang Power Cleans 115/80
20/15 Calorie Bike
50 Double Unders