2019 BEFORE THE YEAR END Week 1 Day 4
1. Warm Up:
2 Rounds:
40 Single-Unders
30 Air Squats
10 kb SNATCH
2. Weightlifting:
3. Metcon:
Hang Power Clean (0-12min.)
5 Reps EMOM x 4min.
3 Reps EMOM x 4min.
1 Reps EMOM x 4min.
*Climbing in weight as you feel. Eventually get to something near maximal.Immediately after last rep;Deadlift (12-22min.)
5 reps EMOM x 10min.
*Climb as you feel again. Keep 5 reps the whole time.
5 Reps EMOM x 4min.
3 Reps EMOM x 4min.
1 Reps EMOM x 4min.
*Climbing in weight as you feel. Eventually get to something near maximal.Immediately after last rep;Deadlift (12-22min.)
5 reps EMOM x 10min.
*Climb as you feel again. Keep 5 reps the whole time.
10min. AMRAP: (25-35min.)
10 Toes-To-Bar
10 Cal ROW/ Assault Bike
4. Mobility
Cross Superman ST, Superman hallow rocks
Need more work on you OLY technique? Do 5s the whole time on section 1.