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WEDNESDAY 8.2.2017

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STRONG
Warm-up
Snatch Warm Up Pull with Position Holds
Pull to below knee
Pull to above knee
Pull to high hang over
Pull to high hang vertical
hold for 3 count at each position

6 reps empty bar only
Warm-up
High Pull + Muscle Snatch
6 reps
Empty bar only
Warm-up
MUSCLE SNATCH from BOTTOM of SQUAT
6 reps empty bar only
Weightlifting
Snatch
take 10 minutes to warm up and build up to heavy

Then EMOM for 12 minutes

Double at “heavy”

miss no more than 3X at any given weight

reduce weight after 3 misses
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
Metcon
12 minute AMRAP of:

50 KB OH Lunges 25 each hand, one KB 24/16kg

25 TTB

50 KB Snatches 25L/25R anyhow 24/16kg

25 TTB