Tuesday April 30, 2019

Warm Up 144 (No Measure)

30 Sec Easy
30 Sec Mod-High
for 3-5 Min
5 Front Squat
5 Thrusters
5 Good Mornings

Metcon (Weight)

E3MOM x5
5 TNG Squat Snatch (pause at hips between reps)
We are working on barbell cycling and controlling the bar at the hip to set up well for your next lift.

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Min:
50′ 1 Arm OH DB Lunge @ 50/35
12 DB Hang Power Cleans/Arm
12 Feet Elevated Ring Rows
Feet elevated so shoulders are below feet when hanging. Do not worm you ring rows.

Scale 1:
@ 35/25
low ring rows (feet on ground but shoulders almost touching ground in hang)
Scale 2:
@ 25/15
high ring rows