Tuesday – 6/18/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
-88′ Shuttle Run / 44′ Walking Lunge
-88′ Shuttle Run / 44′ Straight Leg Bear Crawl
-88′ Shuttle Run / 44′ Crab Walk
-88′ Shuttle Run / 44′ Inchworm

(Mobility)
Kang Squats x 10
Partner Hanging T-Spine Opener

(Specific)
Snatch Tech.

APPLIED STRENGTH
Snatch Day
Take 5 minutes to warm-up, and then;
3 Reps EMOM x 3 minutes
2 Reps EMOM x 3 minutes
1 Rep EMOM x 4 minutes

*Climb in weight as you feel. Try for touch and goes on the 3s and 2s. Make a jump every set on the singles. If you are still in the learning phase of this lift, then just do 3s the entire time.

METCON
For Time
21 – 15 – 9
Wall Balls (20/14)
DB Power Cleans (50/35)
~immediately into~
21 – 15 – 9
Alt. DB Snatch (50/35)
Toes-to-Bar
Rx+ is any heavier DB weight for the snatches OR same weight but “squat” snatches.

EXTA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
EMOM x 12 minutes
Minute 1: L-Seated DB Press x 10
Minute 2: DB Push Press x 15
Minute 3: Hollow Hold or Rock x 35-45 sec
Minute 4: Band Pull-Aparts x 30-40 sec

[Gross Strength]
Bench Press
5 x 5 (climbing)
*Build in weight over the 5 sets. 

[Gymnastics]
One set for Max Reps of:
-Strict Ring Muscle-Ups
Rest 60 seconds
-Strict Pull-Ups

Rest 3 minutes, then…

Every 2 minutes x 6 minutes
70% of Max Strict Ring MU
~immediately into~
Every 2 minutes x 6 minutes
70% of Max Strict Pull-Ups

[Gross Conditioning]
Option A
Every 4 minutes x 16 minutes
-60 sec Wall Sit (add front racked KB if possible)
-6 D-Ball Cleans (150/100)
-60 sec Wall Sit (add front racked KB if possible)

Option B
Every 6 minutes x 24 minutes
-20/15 Cal Bike
-15 DB Front Squats (50/35)
-200m Sled Sprint (unloaded)

[Engine Builder]
Every 9 minutes x 36 minutes
100/70 Cal Assault Bike