WEDNESDAY 6.19.2019

WEDNESDAY 6.19.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 sets of 5 each leg

moderately heavy weight

Weightlifting

Front Squat 

5 @ 75%

4 @ 80%

3 @ 85%

Build to 3RM

Weightlifting

Snatch Pull 

Pull to HHV

warm up

Then EMOM

3 @ 90%

3 sets of 3 @ 95%

Weightlifting

Snatch from Hi Hang Vertical 

Pull to HHV pause 2 seconds

then snatch

EMOM

5 X 1 @ 75%

METCON-BURN

"Rush Hour"

Every 4:00 on the 4:00

5 Rounds

20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Deadlifts 225/155