MONDAY 7.15.2019

MONDAY 7.15.2019

STRONG

Warm-up

Scorpion Stretch

8-10 each side

Reverse Scorpion

8-10 each side

Barbell Ankle Stretch

60 second hold

Sotts Complex

Power Snatch
OHS down
Sotts Press on Bottom
OHS up

3-5 times

Weightlifting

Snatch Pull

Warm up and build up to your max snatch weight

Pull to HHV

Then EMOM-

2 @ 100%

2@ 105%

2 @ 110%

2 @ 90%

Weightlifting

Snatch

EMOM

5 @ 70%

5 @ 72.5%

5 @ 75%

5 @ 80%

METCON-BURN

"Charlie Brown"

2 Rounds

On the 12:00:

800m Run

50/35 Calorie Bike

35/25 Calorie Row

100m KB Farmers Carry 24/16