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WEDNESDAY 8.9.2017

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STRONG
MOBILITY

Barbell Ankle Stretch

hold for 0:60
Warm-up
Snatch Warm

3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

empty bar only
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
Weightlifting
Snatch
Warm Up and build to 80-85%

Then EMOM for 10

2 FULL SQUAT Snatches @ 80-85%
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 X 0:30/0:15
CONNECTIVITY
Hollow hold on hands and feet
4 X 0:30/0:15
METCON
150 WALL BALLS FOR TIME

EMOM 3 PUSH UPS STARTING AT 0:00