SATURDAY 5.4.2019

SATURDAY 5.4.2019

Warm-up

AIRBIKE

2 minutes warm up

WEIGHTLIFTING

Warm-up

Upright Row 

15-20 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 Clean5-8 times with empty bar only

Weightlifting

Clean Pull + 2 HHV Power Clean + 1 Squat Clean + Jerk  

Warm up and build to 65-70% 1RM

Then every 0:90 on the 0:90 complete the complex

METCON-BURN

 Sneaky Saturday

Teams of 2

AMRAP 25:

50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings 32/24