WEDNESDAY 7.17.2019

WEDNESDAY 7.17.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 sets of 8 each leg

Moderate weight

Weightlifting

Clean Pull

Warm up and build to max clean weight. Pull to HHV only.

Then EMOM for 4 rounds

2 @ 100%

2 @ 105%

2 @ 110%

2 @ 90%

Weightlifting

Clean and Jerk

5 singles each weight

1 min rest after each set of singles

5 singles @ 70%

5 singles @ 72.5%

5 singles @ 75%

5 singles @ 80%

METCON-BURN

CONNECTIVITY

Shoot Throughs

8 rounds of 0:20 work /0:20 rest

Metcon

Ballers

15 Minute AMRAP

1000m Row

Then…

3 Wallballs, 3 Slam Balls
6 Wallballs, 6 Slam Balls
9 Wallballs, 9 Slam Balls

Up By 3’s Until Time Cap