SATURDAY 8.24.2019

SATURDAY 8.24.2019

Warm-up

Dodgeball!

Yes. Dodgeball.

WEIGHTLIFTING

Warm-up

Pass Through with PVC

15- 20 reps

Warm-up

Barbell Ankle Stretch

Hold for 60 seconds

Warm-up

Snatch Warm

3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

Empty bar only. Once through.

Weightlifting

Power Snatch + High Hang Vertical Squat Snatch

Warm up and build to heavy for the day.

Then EMOM for 7 rounds.

METCON-BURN

"Sleep Walk"

Teams of 3:

7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats 95/65

Rest 3 Minutes

6 Minute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans 115/80

Rest 3 Minutes

5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters 135/95