MONDAY 6.3.2019

MONDAY 6.3.2019

STRONG

Warm-up

Good Mornings 

3 sets of 10

Moderate weight

Upright Row 

15-20 reps

empty bar only

WEIGHTLIFTING

Clean Pull 

Pull from floor to below knee
Pause for 2 seconds
Continue pull to HHV

5 reps @ 80%

4 reps @ 85%

3 sets of 3 reps @ 90%

WEIGHTLIFTING

clean pull + hang clean 

5 sets of

1 clean pull to HHV

2 cleans from below knee

70%

METCON-BURN

SKILL WORK

Free Standing Handstand Practice 

On floor or using bandsEMOM for 7 rounds

Kick up and hold for 0:30, working balance

Metcon

"TKO" 

For Time:
50/35 Calorie Bike
27 Chest to Bar Pull-Ups
21 Power Snatches 115/80
15 Overhead Squats 115/80
9 Squat Snatches 115/80