Monday – 4/8/2019

The Workout for Monday is:

WARM-UP
(Primer)
-:30 Jumping Jacks
-:30 Mtn Climber
-:30 Air Squats
-:30 Burpees

(Mobility)
World’s Greatest Stretch
-5 Reps /side

(Specific)
2 Rounds
-10 Kang Squats
-10 Bar Kips
-10 Shoulder Tap + Toe Tap

STRENGTH
Back Squat
5 x 5 @ 70%

METCON
Every 4 min. x 5 Rounds
-15/12 Cal Bike
-20 DB Hang Clean & Jerks (50/35)
-Max Abmat Sit-Ups (Rx+ T2B)
*Score is total Sit-Ups after 5 Rounds

EXTRA CREDIT
[Weightlifting]
3-Position Snatch (Floor/Below Knee/Above Knee)
1 @ 60%, 1 @ 65%, 4 sets @ 70%
(CLICK HERE)

Snatch Pull
2 x 3 @ 90% (of snatch)
2 x 3 @ 95%
(CLICK HERE)

Push Press
5 x 5 @ 70%

[Gymnastics]
For Time
10 reps down to 1 rep
-Burpees
-Strict HSPU

[Accessory]
3 Rounds, NFT
-10 Glute Bridges w/ 3 sec pause at top
-15 Band Pull Throughs
-20 Banded Lateral Leg Raises /side

[Engine]
Bike (Single Distance)
10 to 25k meters
65-70% RPE