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MONDAY 7.2.2018

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STRONG

Warm-up

Upright Row

Clean grip

Empty bar only

25 reps

Weightlifting

Clean High Pulls

5 – Clean High Pull from High Hang Vertical

EMOM for 5 rounds increasing weight

 

Weightlifting

Hi Hang Vertical Power Clean

note: power on this clean comes from LEG DRIVE

do not dip forward, but rather drive upward using the legs

Warm up and build to “heavy”

Then EMOM 3 reps for 7 rounds

METCON-BURN

CONNECTIVITY

Arch + Hollow Hold Sequence

Hold Hollow for 0:30

Roll

Hold Arch for 0:30

CONNECTIVITY

Kips on Bar

EMOM for 5 minutes

8 kips on the bar

METCON

24 Pistols (alternating)

12 Pull Ups

12 Dips

16 Pistols (alternating)

8 Pull Ups

8 Dips

12 Pistols (alternating)

6 Pull Ups

6 Dips

METCON

Max Effort 1-Mile Run