WEDNESDAY 6.5.2019

WEDNESDAY 6.5.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 sets of 5 @ 35-45% of back squat

Weightlifting

Segment Snatch 

EMOM for 5 rounds

Pull 1" from floor

3 second pause-then snatch

1 @ 70%

1 @ 75%

3 sets of 3 @ 80%

Weightlifting

Segment Clean + Jerk  

EMOM for 5 rounds

Pull 1" from floor

3 second pause-then clean and jerk

1 @ 70%

1 @ 75%

3 sets of 3 @ 80%

METCON-BURN

"Loose Cannon" 

3 Rounds:

3 Minute Calorie Row
2 Minute Calorie Ski Erg
1 Minute Sit-Ups

Rest 2 Minutes