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MONDAY 4.9.2018

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STRONG
Warm-up
Barbell Gymnastics Snatch Warm Up
20 PVC Pass Throughs

10 PVC OHS

Duck Walks with PVC overhead

Tiggers with PVC overhead

10 OHS with empty bar

30 second hold on bottom

45 second hold on bottom, move around
Weightlifting
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift
90% x (2+1+1)

95% x (2+1+1) X 2

90% x (2+1+1)
Weightlifting
Snatch
One Snatch EMOM (15 rounds total)

5 rounds of 1 at 82%

5 rounds of 1 at  87%

5 rounds of 1 at 92%
METCON-BURN
CONNECTIVITY

Straight Body Floor Levers

10 Reps total
METCON
5 Rounds for time:

100 Double Unders

20 KB Snatch

Rest 1:00 after each round.