Tuesday – 5/14/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
2 Rounds
:15 Burpee Kick Backs (Round 2: Burpees)
:15 Hollow Hold
:15 Air Squats (Round 2: Jump Squats)
:15 Superman Hold

(Mobility)
:30 PVC External Shoulder Rotations
:30 Sleeper Stretch

(Specific)
PVC Snatch Technique
Review “Jump to Hollow” for T2B

STRENGTH
Every 2 minutes for 10 Rounds
-10 Toes-to-Bar
-2 Power Snatches (climbing)
*Start around 50-60% and slowly build each round.

METCON
For Time
21 -15 – 9
Alt. DB Snatch 50/35)
Push-Ups (Rx+ Ring Dips)
Immediately into;
9 – 15 – 21
DB Power Cleans
10/7 Assault Bike Cals after each set
*Time CAP = 10 minutes
We just did a 20 minute slow piece before this, so I need you to move quick on this to get the stimulus.
May be completed with a partner with each athlete starting on different section.

EXTRA CREDIT
[Strength]
Power Clean + Power Jerk
3 x (1+1) @ 75%
2 x (1+1) @ 80%

Overhead Squat
2 x 2 @ 80%
3 x 2 @ 85%

[Gymnastics]
Pistols
5 x 10 Alt Pistols
Slow and controlled working on technique.

[Accessory]
4 Sets
-10 Single Arm DB Bent Over Row /side
-20 Band Pull Aparts

[Engine]
Row
20-30 minutes @ 18 spm
Rest 3:00
1000m @ fast pace
Rest 2:00
250m @ faster pace
Rest 1:00
250m @ fastest pace