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Wednesday 07.24.2019

POSTED ON July 23, 2019

Wednesday | 07.24.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 power snatch
5 behind the neck thrusters
x3
 
Foundation: EMOM 12min
1st min Z press 3-5 L/R
2nd min headstand hold :45
3rd min 6 strict hspu + 3 kipping
4th min 25 bent knee hollow rock
Strength Metcon: *Athletes are suggested to start at 70% of their 1RM. *Athletes score will be the heaviest snatch and power clean they hit combined. *You can choose to use the same weight or move up every round. *Reps do not have to be touch and go and this should be recorded as a 3RM.
 
8min EMOM
3 Power Snatch
rest 5min (transition)
 
8min EMOM
3 Power Clean
 
Cool Down: 2 rounds for quality
1min half split L/R
2min cross shin L/R
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