MONDAY 6.17.2019

MONDAY 6.17.2019

STRONG

MOBILITY

Inch Worm 

10-12 reps

MOBILITY

Front Rack Tricep rolling

MOBILITY

External rotation at shoulder with PVC 

Warm-up

Good Mornings with a band 

2 sets of 10-12 reps

heavy band

WEIGHTLIFTING

Push Press/Push Jerk/Split Jerk 

Build to 1RM

Then-

3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%

WEIGHTLIFTING

Power Clean 

Build to 3RM

Then 3 sets of 3 @ 90% of above

METCON-BURN

SKILL WORK

Inverted Barbell Row 

3 Sets of 10

Pull your chest to the barbell

Make contact on EVERY rep

SKILL WORK

Handstand Push-ups 

review kipping

Metcon

Slasher

AMRAP 13:

50 KB Snatches
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups