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WEDNESDAY 4.19.2017

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STRONG
Warm-up
Snatch Pull Stops
1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause
5 rounds of Snatch Pull Stops- increasing weight each round
Weightlifting
Snatch
Take 10 minutes to build to a “heavy” single.
Weightlifting
High Pull (from floor) + Hang Snatch (power position)
EMOM for 8 rounds

1 High Pull- focusing on elbows up + 1 Power Snatch from Hi Hang Vertical

Use 70% from above
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
NO REST

You can do this everyday if you want after your workouts. If 25 is too much start at 15 for a week, then 20 for a week, then push through the 25.

This is for Michael Knowski…..
Metcon 

EMOM for 5:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on minutes 1:00, 3:00, 5:00 complete ME Double-Unders.

Score is total DU’s

Rest 2 minutes

THEN-

EMOM for 5:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on minutes 1:00, 3:00, 5:00 complete ME Burpees.

Score is total Burpees

Rest 2 minutes

THEN-
EMOM for 5:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on minutes 1:00, 3:00, 5:00 – complete ME KB Swings 24/16

Score is total KB Swings