Tuesday – 5/7/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
-200m Run
-10 Inchworms
-5 Burpees
-2 Floor-to-Standing Rope Climbs

(Mobility)
-Door Frame Pec Stretch x 30 sec
-S-Wave Rotations x 10
-O-Wave Rotations x 10
-T-Spine Rotations x 10

(Specific)
Snatch Technique

STRENGTH
Power Snatch
You will have 15 minutes to get as high as possible….
Starting at 95/65, complete 3 reps. Make any jump you like and complete 3 more reps. You must always complete 3 before moving on. Score is highest weight you finish 3 reps with.

METCON
3 Rounds for Time
-10 Power Clean & Jerks (135/95)
-400m Run
-2 Rope Climbs (legless if possible)
-15 Burpees
Time Cap = 15 minutes
Rx+ (185/125) barbell for 5 reps

EXTRA CREDIT
[Strength]
Power Clean + Power Jerk
5 x 1+1 @ 75%

Overhead Squat
5 x 2 @ 80%

[Gymnastics]
C2B Volume
For Time
100 C2B Pull-Ups
*Depending on your proficiency, you can scale the total number of reps to something smaller/more manageable.

[Accessory]
DTC Bulletproof Body
-100 Band Pull-Aparts
-100 Banded Good Mornings
*Break these two movements up however you see fit.

[DTC Engine]
Row
2k/1k/500/1k/2k
24/26/28/26/24 spm
Rest 3 minutes between