TUESDAY 6.25.2019

STRONG

Weightlifting

Clean Pull

warm up to 90%

then

EMOM for 5

2 sets of 3 @ 90%

3 sets of 3 @ 95%

Weightlifting

Halting clean pull + clean

pull to HHO

3 second pause

then clean

EMOM for 5 @ 75%

STRENGTH

Paused Front Squat

3 sets of 3 @ 65%

METCON-BURN

SKILL WORK

KB Warm Up

KB Warm Up

10 around the body clockwise
10 around the body counter clockwise
10 Figure 8
10 Figure 8 to hold
10 Swings R
10 Swings L
10 H2H Swings
10 Cleans R
10 Cleans L

SKILL WORK

KB Warm Up

10 Swings Right
10 Swings Left
20 H2H Swings
5 High Pull Right
5 High Pull Left
5 Snatch Right
5 Snatch Left

Metcon

Jelly Belly

10-8-6-4-2: Deadlifts 275/185

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike