Wednesday 07.08.15
Warm-up:
5 minute run or row
then.. Good morning & hip mobility stretch
* burg warmup + skill transfer
Strength Testing Week
Deadlift: 5-3-1-1-1 (Finding your 1rm)
Snatch Grip Push Press: 3 x 5 (light load!)
* use this to warm shoulders up *
EMOM for 6 minutes
1 power snatch + 1 hang power snatch
(building load)
EMOM for 6 minutes
1 snatch (squat)
(building load)
Metcon: 10-9-8-7-6-5-4-3-2-1
wallball shots (20/14) (10/9')
* After each set, 6 shuttles
10 minute time cap!
