13
03 '19
Strength
Power clean waves
3 sets
3-2-1
Note: Same as the power snatch Tuesday. Treat each set separately. Build up from the triples, 2s and singles then bring the weight back down for each set to build back up. The purpose of this is that when you go back down, the weight feels light, the movement snappy and explosive. You won’t PR for this format. Focus on technique and good mechanic.
METCON
5min AMRAP
Burpees over the box 24/20
Note: Not enough burpees were performed yesterday
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Hip snatch 3×5
Gymnastics
30 low rings muscle ups
Core
3 rounds not for time:
15 GHD sit ups
15 back extensions
