9/4/15

FRIDAY

Strength:

  • Overhead Squat:
    • 5 x 60%
    • 5 x 65%
    • 5 x 70%
  • 3 Position Snatch: 6 Minute EMOM (High Hang, Hang, and Full)
    • 1 Cycle through all 3 positions at 70% each minute

MetCon: 8 Minute AMRAP

  • Partner Squat Clean Thrusters (165/115)
    • One partner does one rep and rotates with the other partner
    • Cannot do more than 1 rep in a row
    • Must squat clean the thruster (not power cleaning it up and then starting the thruster; squat cleaning it into the thruster)

Post-Workout: Recovery - Stretch/Foam Roll/Mobility