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Wednesday 09.11.2019

POSTED ON September 10, 2019

Wednesday | 09.11.2019

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Warm Up:
5 behind the neck snatch grip press
5 muscle snatch
:15 handstand hold
5 snatch high pulls
5 push up shoulder tap
5 power snatch
x2-3
 
Metcon: “Never Forget”
 
RX (Level 1)
9min AMRAP
9 chest 2 bar pull ups
11 handstand push ups
1 snatch 165/115
 
Intermediate (Level 2)
9min AMRAP
9 bar pull ups
11 handstand push ups to ab mat
1 snatch 135/95
Beginner (Level 3)
9min AMRAP
9 jumping pull ups
11 4in deficit push ups
3 snatch 95/65
 
Strength:
A. Weighted Pull Up 4-4-2-2-1-1; rest 1-2min between sets
 
Cool Down:
2 rounds for quality
1min seal stretch
1min pigeon stretch L/R

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