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THURSDAY 3.8.2018

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STRONG
Warm-up
Snatch High Pulls
10 reps empty bar only
Warm-up
Muscle Snatch
10 reps empty bar only
Weightlifting
Snatch Pull
3 X 3 @ 85% 1RM
Weightlifting
Snatch
EMOM for 5 rounds
1 Snatch @ 75%
STRENGTH
Paused Back Squat
3 sets of 3 reps with 3 second hold on bottom
75%  1RM
 
 
METCON-BURN
CONNECTIVITY
Abs #5 Resistance Sit Ups
With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.
2 sets of 20 reps
CONNECTIVITY
Metcon
100 Double Unders

10:00 AMRAP of:
5 Pull-ups
10 HR Push-ups
15 Air Squats

100 Double Unders

10:00 AMRAP of:
5 Pull-ups
10 HR Push-ups
15 Air Squats

100 Double Unders