WEDNESDAY

ANNOUNCEMENTS:

THOSE OF YOU SIGNED UP FOR THE CHALLENGE, I NEED TO GET YOUR WEIGHT, MEASUREMENTS AND BODY FAT DONE AND PAYMENT AS WELL. THESE STATS WILL ALSO BE FACTORED INTO THE WINNING RESULTS ALONG WITH THE DAILY 4 POINT SYSTEM.  ALSO, THIS SUNDAY IS BRING A FRIEND TO FUSION. WHO ARE YOU GOING TO BRING?? LET ME KNOW.

STRENGTH:

Power clean + front squat + hang squat clean + split jerk

1 + 1 + 1 + 1 x 5

METCON:

“LABAMBA”

 27 – 21- 15 – 12 -9

Cal row

K2E

Hang power clean 95/65

Gals will row 24-19-12-9-6 cal

CORE/MIDLINE (group)

3 sets

30 sec hollow rock hold

Side plank 10 sec each side

WEIGHTLIFTING/OLY

Snatch balance 3,2,2,2,1,1,1

Skill work:

Muscle ups bar or rings

Pull ups

CORE/MIDLINE

Today’s program