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TUESDAY 7.3.2018

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STRONG
WARM UP
Banded Deadlifts
One set of 25 reps
Weightlifting
Clean Pull Stops
1 Clean Pull to Below Knees, 3 second pause
1 Clean Pull to Above Knees, 3 second pause
1 Clean Pull to Hi Hang, over the bar, 3 second pause
+ 1 Clean
Warm up and build to “Heavy”
Then working on cadence 7 rounds
STRENGTH
Front Squat
5 X 5 with 50% of back squat
METCON-BURN
STRENGTH
One Arm Dumbbell Row
3 sets of 10 reps each arm
use either a DB or KB
METCON-BURN
50′ HS Walk

200′ Burpee Broad Jump (50′ sections)

100 KB Snatches 24/16kg (50l/50r anyhow)

50′ HS Walk

Perform the 50′ Handstand Walk (or sub 50 shoulder touches and the 200′ Burpee Broad jump.

Then, for time, do the 100 KB Snatches.

After the 100KB Snatches, do the last Handstand Walk.