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MONDAY 3.12.2018

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STRONG
MOBILITY
Pass Through with PVC
at least 10 reps
Barbell Ankle Stretch
hold for at least 0:60
Warm-up
Snatch Warm Up
Hip Muscle Snatch
Behind Neck Snatch Grip Press
OHS
Heaving Snatch Balance

5 reps empty bar
Weightlifting
Snatch
1 Snatch EMOM for 6 rounds

70%

75%

4 rounds at 80%
STRENGTH
Single Leg Romanian Deadlift
4 sets of 6 each leg AHAP

These are to be done deficit
METCON-BURN
CONNECTIVITY
METCON
EMOM for 5:00-

15 Box Jumps 24/20

In the remainder of each minute:

ME Wall Balls 20/14

*Score is total Wall Balls.


Rest 2:00
EMOM for 5:00-

10 Burpees

In the remainder of each minute:

ME Wall Balls 20/14

*Score is total Wall Balls.