WEDNESDAY

STRENGTH

Back Squat
Heavy Set of 5

5/5/5/5/5

METCON

OPEN – PERFORMANCE
“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Bike
Even – 1 Minute Max Medicine Ball Squat Cleans (20/14)

*** Score is lowest number of Medicine Ball Squat Cleans

FITNESS

Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Bike
Even – 1 Minute Max Medicine Ball Squat Cleans (14/10)

*** Score is lowest number of Medicine Ball Squat Cleans

WEIGHTLIFTING/OLY @ 6:15 W/ Mike

High Hang Power Snatch: 3×3. Work on speed and snappiness.

Snatch Pull+ Snatch High Pull + Snatch: (1+1+1) x 5 working sets.

Acc work:

3 sets

Heavy kb swings x 25

Db push up Rt row

Db push up Left row x 5

Kb side bend + kb side hold (hold kb at your side 1 “ away from body 20-30 sec)