FRIDAY 6.14.2019

FRIDAY 6.14.2019

STRONG

Warm-up

Jumping Good Mornings 

moderate weight

3 sets of 3

WEIGHTLIFTING

Hang Clean Pull from Below Knee 

EMOM for 5 rounds

5 @ 90%

4 @ 95%

3 sets of 3 @ 100%

WEIGHTLIFTING

clean pull + hang clean 

1 Clean pull from below knee to HHV

2 Hang clean from below knee

Build to 1RM

METCON-BURN

CONNECTIVITY

Faster Eddies 

0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly's
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks

Metcon

 "Figawi"

AMRAP 18:

200 Meter Run
100 Double Unders
25 Chest to Bar Pull-Ups
12 KB Snatches 24/16