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THURSDAY 11.2.2017

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STRONG
Warm-up
Pass Through with PVC
20 Pass Through with PVC
bring hands closer every 5 reps
Warm-up
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 rounds of 0:30/0:15
STRENGTH
Shoulder Press
Take your 1 REP MAX and multiple it by .9

ex- 200 X .9 = 180

Then use 180 for the percentages below

40% of 180 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
Barbell Front Raise
4 sets of 8 reps

as heavy as possible, but as light as necessary
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 rounds of 0:30/0:10
CONNECTIVITY
Hollow hold on hands and feet
4 rounds of 0:30/0:10
METCON
Tabata Intervals
8 rounds – :20 work/:10 rest

1) Double Unders

2) Power Snatch 95/65

3) Double Unders

4) Power Cleans 135/95

Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3 and finally 8 rounds of #4

There is no rest other than the 0:10 rest between movements.

 Note total reps of each.