THURSDAY 5.30.2019

THURSDAY 5.30.2019

STRONG

MOBILITY

Pass Through with PVC

15-20 reps

Barbell Ankle Stretch 

Hold for 0:60

Warm-up

Sotts Complex 

Power Snatch
OHS down
Sotts Press on Bottom
OHS up3-5 times through complex

Use PVC for 1-2 sets, then progress to empty bar

Weightlifting

Snatch Pull 

Pull to below Knee.

Pause for 2 seconds.

Continue pull from below knee to HHV

1 set of 5 @ 80%

1 set of 4 @ 85%x

3 sets of 3 @ 90%

Weightlifting

High Pull + Hang Snatch 

1 High Pull from Floor

2 Hang Snatch from below Knee

5 sets @ 70%

STRENGTH

Paused Back Squat 

3 sets of 5 reps @ 70%

Pause 3 second hold at bottom

METCON-BURN

Cap'n Crunch

5 Rounds For Time:
30 Russian Kettlebell Swings 32/24
30 AbMat Sit-ups
30/21 Calorie Row