Friday – 11/8/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds
P1 – 12/10 Cal Bike
P2 – 4 Way Taps
*Switch once partner completes bike

(Mobility)
Worlds Greatest Stretch x 6 reps
Jefferson Curl x 6 reps

(Specific)
Review Barbell Positions for Applied Strength

APPLIED STRENGTH
20 minute window to work on some lifting…
EMOM x 3 minutes
2 to 3 High Hang Power Snatches
EMOM x 3 minutes
2 to 3 Hang Power Snatches
EMOM x 3 minutes
2 to 3 Power Snatches

2 minute transition to Power Cleans
(Exact same sequence, but with power cleans)

*Focus on your butt and chest position on each section of the lifts. Understanding where to be and when is key.
*KEY points: Knuckles down, eyes forward, hook grip, tight lats, SWEEP into the pockets
*2 reps for those of you going heavy. 3 for the beginners looking to work on form.

METCON
A little something quick and dirty….
21 – 15 – 9
Box Jumps (step down)
Alt. DB Snatch (choose weight)
Burpees

EXTRA CREDIT

[Strength]
Every 3 minutes, for 15 minutes (5 sets)
Sumo Deadlift x 5 reps
*Work up