MONDAY 6.24.2019

MONDAY 6.24.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 sets of 8 reps per leg

moderate weight

Weightlifting

No Jump Snatch

EMOM for 6 rounds

2 Reps @ 65%

no jump, but contact ok

STRENGTH

Overhead Squat

5 sets of 2 reps @ 75%

METCON-BURN

CONNECTIVITY

Abs #1

50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups

SKILL WORK

Muscle Up Strength Work

Alternating EMOM

5 Ring Pull Ups
5 Ring Dips

10 Rounds

Metcon

Heavy Tempo "Randy"

75 Power Snatch @ 95/65#

Every 0:10 on the 0:10

Focus on technique.

Good reset on each rep.