Warm-up

 

Coaches Choice!

 

Midline Accessory

 

Metcon (No Measure)

midline warm up

9 EMOM

Min 1 - 20 Seated leg lifts
Min 2 - 25 Superman Pulses
Min 3 - 10 Wallball Hamstring Curls

 

Weightlifting

 

Push press + Jerk (Every 90 sec 2 Push Press + 2 Push Jerk)

we will do 6 sets of this S2O complex.  The idea is not reach a ugly daily max but to work on form and efficiency when going over head.
0:00, 1:30, 3:00, 4:30, 6:00, 7:30

 

Metcon

 

Metcon (AMRAP - Reps)

2 AMRAP
Snatches 75#/55#  Sc 65#/45#

Rest 1 min

1 AMRAP
Burpees

Rest 30 seconds

2 AMRAP
Snatches 135#/95# Sc 95#/65#

Rest 1 min

1 AMRAP
Burpees

Rest 30 seconds

2 AMRAP
Snatches 165#/115# Sc 115#/85#

Rest 1 min

1 AMRAP
Burpees

This should be at a high intensity with rest built in.  Try and keep moving the entire time.  This is meant to push the limits of you being able to redline.

 

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