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FRIDAY 6.9.2017

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STRONG
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

Start with empty bar and increase weight throughout the 3 rounds
MOBILITY
Barbell Ankle Stretch

hold for 0:60
Weightlifting
Power Snatch from floor + Full Squat Snatch from above knees

70% of max
Weightlifting
Power Clean from floor + Full Squat Clean from above knees

70% of max
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 X 0:30/0:15
Metcon
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups