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Tuesday 09.24.2019

POSTED ON September 23, 2019

Tuesday | 09.24.2019

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Warm Up:
:15 dead hang
6/6 DB high pull
6/6 single arm russian swing w/dumbbell
x2-3 sets
 
Foundation:
A. Strict Pull Up 5-5-3-3-1-1; rest 1-2min
B. EMOM 6min 5-7 kipping pull ups
*Weighted pull ups if possible (record body weight + weight lifted)
*Scaled athletes work on the hollow to arch kip during the emom.
 
Metcon:
RX (Level 1)
21-15-9
Alternating Dumbbell Snatch 50/35
Lateral burpee over the dumbell
Intermediate (Level 2)
21-15-9
Alternating Dumbbell Snatch 35/20
Lateral burpee over the dumbell
 
Beginner (Level 3)
21-15-9
Alternating Dumbbell Snatch 20/10
Lateral burpee over the dumbell
 
Cool Down:
3 rounds 2
5-30 GHD Sit ups
1min sorenson hold

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