WEDNESDAY 4.24.2019

WEDNESDAY 4.24.2019

STRONG

MOBILITY

Box Shoulder Stretch 

3 rounds of 0:30/0:15

External rotation at shoulder with PVC 

Front Rack Tricep rolling

Warm-up

Upright Row 

10-15 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

SKILL WORK

Tall Jerk 

Press bar to head height

Focusing on speed and driving yourself under the barTall Push Jerk

5-8 reps empty bar only

Weightlifting

Power Clean + Push Jerk 

Warm up to 65-70%

Then one power clean and push jerk EMOM for 15 rounds

METCON-BURN

"Face Off"

On the 4:00 every 4:00 for 5 rounds

9 Deadlifts 225/155
15 Barbell-Facing Burpees
21/15 Calorie Bike