Wednesday August 14th, 2019

Mobility

ALL: 2 Min on machine 2 min Pvc Shoulder opener on box 2 min Ankle opener squat hold (plate)

Barbell warmup:

OPEN: Metcon (No Measure) EMOM X 4 min - 3 Muscle snatch (75/55 +building) -rest 1 min EMOM X 4 min - 3 Snatch  High pull (95/75 + building) -rest 1 min EMOM X 4 - 3 power Snatch (115/85 + building)Getting us ready for metcon. While we have suggested weights, use weights that reflect what YOU will use for metcon.

Core- Life only

LIFE: Metcon (No Measure) 14 Min Amrap: Skierg 300/200 meter 20 Db weighted sit ups :30 side plank (per side)

Metcon

OPEN: Metcon (Time) For Time:

2 rounds 8 P. Snatch (155/115) 8 Bar facing burpee -right into 2 rounds 8 P. Snatch (135/95) 8 Bar facing burpee -right into 2 Rounds 8 P. Snatch (115/80) 8 Bar facing burpee

LIFE: Metcon (Time) 4 Rounds for time:

12 Db snatch (left arm) 6 burpee step over db 12 Db snatch (right arm) 6 burpee step over db

*rest :90 sec between rounds