MONDAY 7.1.2019

MONDAY 7.1.2019

STRONG

Weightlifting

Snatch Pull

Pull to HHV

Hold 3 seconds

3 @ 90%

3 @ 95%

2 sets of 3 @ 100%

Weightlifting

Snatch Pull + Snatch

Snatch Pull

Reset to floor

Full SnatchBuild to max

Then-

1 + 1 @ 90%

1 + 1 @ 95%

STRENGTH

Paused Back Squat

Build to 3RM

Then-

3 reps @ 90%

3 Reps @ 95%

METCON-BURN

CONNECTIVITY

Hollow Body Holds

8 rounds of:

0:20/0:10

Arch Hold on Stomach

4 rounds of 0:20/0:10

Metcon

"Right Hook"

AMRAP 18:

25 Russian Kettlebell Swings 32/24
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups