Happy Early Birthday Wodney Meerman!!!

Melt Class at 8:30am! Pre workout melt and injury prevention!
4/13/2019 - MetCon

Score Type:: Total Time

5 rounds
200m Run
10x Burpees
10x Push-ups
10x Mountain Climbers
10x Sit-ups
10x Prisoner Squats
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4/13/2019 - Snatch Tech Work

Score Type:: Not Scored

WARM UP: 

Mobility Stations / 2 Rounds - 1 min at each station 
Foam Rollers
Couch Stretch (:30 each leg)
Banded Shoulder Stretch (from rig)
Agility Ladder
Box Hip Flexor Stretch

Snatch Technique
4 @ 50% - BTN Strict Press + 2 PAUSED OHS
*3 second PAUSE
**% is based off your snatch - if you are unable to STRICT press the weight - then push press it.  
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4/13/2019 - Snatch Lift

Score Type:: Not Scored

*4 Position PAUSE Body Contact Drill into Power Snatch
-Below Knee
-Above Knee
-Mid Thigh
-Power Position
 

4 @ 70% Hang Snatch
3 @ 80% Snatch
2 @ 90% Snatch 
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4/13/2019 - C&J Tech Work

Score Type:: Not Scored

5 Rounds - BARBELL ONLY  (everyone together) 
Power Clean
High Hang Clean
Front Squat
Power Jerk
Split Jerk
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4/13/2019 - C&J Lift

Score Type:: Not Scored

Jerks in Split
5 x 3 @ 55#


4 @ 70% Hang Clean & Jerk
3 @ 80% Clean & Jerk
2 @ 90% Clean & Jerk 


Week 3 ACCESSORY WORK: 
To be completed 3x this week: 
15 GHD Sit Ups
15 GHD Back Extensions
15 Ring Push Ups

*If GHD is too difficult - then grab a slam ball and do weighted wall sit ups instead.  
*If back extensions are hard - then do 3 second pause Superman holds.  

Accumulate 10 min PLANK of any variation during the week
*Can be broken up in any seconds/minutes of increments.
*Plank any way allowed (hands, elbows, or side).  


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Comments

David Bonilla

David Bonilla 1 week, 1 day ago / Reply

4/13/2019 - MetCon: 13:22
Notes: That sun was a killer!!

Andrew Hasel

Andrew Hasel 1 week, 1 day ago / Reply

4/13/2019 - MetCon: 25:00
Notes: ish...training plus:)

Christin Edwards

Christin Edwards 1 week, 1 day ago / Reply

4/13/2019 - MetCon: 21:03

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