WEDNESDAY 9.18.2019

WEDNESDAY 9.18.2019

STRONG

Warm-up

Extended Snatch Warm Up Pull Emphasis

Pull to Below Knees
Pull to Above Knees
Pull to High Hang Over
Pull to High Pull
Pull to Muscle Snatch

3-5 times through the complex
Pause at each for 3 seconds
Empty bar only

Warm-up

High Hang Vertical Power Snatch

EMOM for 5 rounds

3 reps of the complex

Emphasize position, leg drive and proper catch

Weightlifting

Snatch High Pull + Hi Hang Vertical Snatch

Warm up and build to "heavy"

Then EMOM for 7 rounds

METCON-BURN

CONNECTIVITY

"Midline Madness"

3 Giant Sets- no rest in between movements

21 Abmat Sit-ups
21 Hug the Twinkie
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

Metcon

Kelly Rowland

50/35 Calorie Row

THEN-

2 Rounds:
200 Meter Run
30 Box Jumps 24/20
30 Wallballs

THEN-

50/35 Calorie Row