Blog Search

WEDNESDAY 7.12.2017

By: 0

STRONG
Warm-up
Clean High Pulls
With empty bar only

10 High Pulls

Watch bar path. Keep close to body.
Warm-up
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

Empty bar only

5 clean pulls with stops
Weightlifting
Power clean + hi hang vertical clean + push jerk
Take 10 warm up to 80% of 1RM

Then EMOM for 7
METCON-BURN
CONNECTIVITY
Plank to Push Up to Wall Walk
3 rounds of 0:30/0:15
CONNECTIVITY
Straight Body Floor Levers
http://vimeo.com/93035781

8 Floor levers.

Lower Slowly
Metcon
8 Minute AMRAP

30 Wall Balls
20 Push Ups
10 Pull Ups
Rest 2:00 then-
4 Minute AMRAP

15 Wall Balls
10 Pull Ups
5 Pull Ups