FRIDAY 9.6.2019

FRIDAY 9.6.2019

STRONG

Warm-up

Pass Through with PVC

Barbell Ankle Stretch

hold for 60 seconds

Weightlifting

Snatch Pull

Warm up to moderate weight

Then 3 snatch pulls EMOM for 5 rounds

Weightlifting

Power Snatch + High Hang Vertical Squat Snatch

1 Power Snatch from the Floor
1 Squat Snatch from HHV

60-65% Light and fast

METCON-BURN

CONNECTIVITY

Rings in bands muscle up

CONNECTIVITY

Kips on Rings

Metcon

Farm Boy

16 Minute AMRAP

100 Meter Farmers Carry 24/16
30 Med Ball Slams
100 Meter Farmers Carry 24/16
15 Deadlifts 205/145