TUESDAY 7.9.2019

TUESDAY 7.9.2019

STRONG

MOBILITY

Inch Worm

8-10 inch worms

Pass Through with PVC

15-20

hook grips in

Barbell Ankle Stretch

hold for 0:60

Warm-up

Single Leg Romanian Deadlift

3 sets of 5 each leg

moderate weight

Weightlifting

Segment Snatch

Break bar 1" from floor, pause

Pull bar to below knee, pause

Snatch

Build to Heavy Single

Then-

1 @ 90%

1 @ 95%

STRENGTH

Front Squat

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

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

"Undercover"

3 Rounds:

15 Power Cleans 135/95
20 Push-ups

2 Rounds:

25 Burpees
75 Double Unders

1 Round:

50/35 Calorie Bike