FRIDAY 07062019

OLYMPIC WEIGHTLIFTING

EMOM 6′
Muscle Snatch + Power Snatch
start @ 40%
—
15′ To Find 1.1 RM Power Snatch

STRENGTH

Snatch Grip Deadlift
5 x 3
—
2KB Wall Sit
3 x 30sec

METCON

LOWLANDS THROWDOWN 19.1
3 minutes for
15 Cal Row
15 Box Jumps
15 Overhead Squats @ 50/35
then
3 minutes for
15 Cal Row
15 Box Jumps
13 Overhead Squats @ 70/50
then
3 minutes for
15 Cal Row
15 Box Jumps
11 Overhead Squats @ 85/60
…

ACCESSORY WORK

Functional Fitness
3 SETS OF
10 Strict Ring Dips
10 Strict Chin Ups
rest 1′
—
Conditioning
FOR TIME
5000m BikeErg
2500m Row
1250m SkiErg
2500m Row
5000m BikeErg

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LEADERBOARD