WEDNESDAY 9.11.2019

WEDNESDAY 9.11.2019

STRONG

MOBILITY

Deep Couch Stretch

each leg twice for 0:30 hold

MOBILITY

Thoracic Spine Barbell Stretch

3 rounds of 0:30/0:15

SKILL WORK

100 Split Jerks

Grid Pattern 100 Reps

Warm-up

Press in Split

3 sets of 8 reps

WEIGHTLIFTING

Power Clean + HHV Squat Clean + Split Jerk

Warm up and build to moderate weight

Then EMOM for 5 rounds

METCON-BURN

CONNECTIVITY

Arch to Hollow Snap + 5 Hollow Rocks

EMOM for 5 rounds

1 Arch to Hollow Snap followed by 5 hollow rocks

CONNECTIVITY

Strict Pull Ups

EMOM for 5 rounds

While maintaining a hollow body hold perform 5 strict pull ups

The key to this is to hold the hollow body position as solidly as possible and not lose the position during the pull ups

Metcon

"Sicko Mode"

21-15-9 Mens/15-12-9 Women

Ski Erg Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters 95/65