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TUESDAY 7.11.2017

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STRONG
Strength
Bench Press
Empty bar X 10
30% X 8
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X AMRAP

Remember- this is Wendler’s

Take 90% of your max and calculate your percentages from there.
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
MOBILITY
Box Shoulder Stretch
3 rounds of 0:30/0:15
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up

Empty bar only

5 reps of the complex

Metcon
Heavy Tempo “Randy”
75 Power Snatch @ 95/65#

Every 0:10 on the 0:10

Focus on technique.

Good reset on each rep.