Monday – 12/2/2019

The Workout for Monday is:

STRENGTH
EMOM x 15 Minutes
1 Snatch (all sets between 75-85%)
*This is meant to be a Squat Snatch, modify to power if you’re newer to this movement or don’t have the mobility yet.

METCON
3 Rounds For Time
-10 Snatches (115/75)(Rx+ 155/105 must squat)
-1000/800m Row OR 2400/2000m Bike)
*Simple, but dirty.. finishing on the machine makes this one a little dark 🙂
Time Cap = 20 minutes

EXTRA 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]
For Time
-100 GHDSU
*If you haven’t been consistent with your this movement. DO NOT complete for time!

[Gross Strength]
EMOM x 10
1 Sumo Deadlift
*Use heaviest weight you can across all 10 sets.

[Gymnastics]
For Time
-100 Pull-Ups
*Yep, capacity, get it done.

[Engine Builder]
Recovery
20 Minute Ski Erg
*Perform at a conversational pace.