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THURSDAY 7.5.2018

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STRONG
Warm-up
Snatch grip upright row
Empty bar only
15 reps
Weightlifting
Snatch High Pulls
3 – Snatch High Pulls from High Hang Vertical
EMOM for 5 rounds
Weightlifting
High Hang Vertical Power Snatch
High Hang Vertical
note: power on this snatch 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
KB Pullover to sit up
3 sets of 15 reps
METCON
100 Double-Unders
5 Rope Climbs 15′
20 Clusters 95/65
5 Rope Climbs 15′
100 Double-Unders