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FRIDAY 11.10.2017

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STRONG
MOBILITY
Barbell Ankle Stretch 

0:60 Hold
Warm-up
Snatch Warm Up Pull with Position Holds
Pull to below knee
Pull to above knee
Pull to high hang over
Pull to high hang vertical

hold for 3 count at each position

Pull to each position 5X working your way up
Weightlifting
3 Position Snatch
Snatch from Hi Hang Vertical

Snatch from Above Knee

Snatch from Floor

Build to “Heavy”

then EMOM for 7 rounds
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:20/0:10
CONNECTIVITY
Arch Hold on Stomach 

4 rounds of 0:20/0:10
METCON
Alternating EMOM for as 16 rounds total:

20 Double-Unders
5 Power Snatches 115/75

7 Burpees
5 Shoulder to Overhead 115/75