SATURDAY 8.10.2019

SATURDAY 8.10.2019

Warm-up

Bring Sally Up, Bring Sally Down

Tempo Push Ups to the "Bring Sally Up" Song ["Flower" by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs - control the eccentric and don't lie down at any time

Weightlifting

Snatch Pull

Warm up, building to 75%

Then EMOM for 5 rounds

Weightlifting

Above Knee Power Snatch

EMOM for 5 rounds

1 Power Snatch from above the knee

METCON-BURN

"Rope-a-Dope"

Teams of 3:

AMRAP 25:

120/90 Calorie Bike

15 Rope Climbs

300 Double Unders

60 Alternating Dumbbell Snatches 70/50