Friday 190628

Warm-Up:
Athlete Choice 

Strength:
A. Overhead Squat.
work up to a tough triple over 5 sets

B. Slow Snatch 3sec. lift off to knee, then drive through the finish
1x2(60), 2x2 (70, 75) 4x1 (80)

C. 3 sets of the below
4 FS @ 80% - from rack
rest :10
:60 bike @easy effort

MetCon:
5 rounds
21/18 cal ski erg
100' DB walking lunge, 5035# per hand
3 rope climbs
rest = work bt. each round

rest 10:00

15m @ smooth effort
30' HSW
50' Farmers carry, 70/55# per hand
50' heavy sled push

Extra:
A. Bottoms Up KB Overhead Walk x 50ft /side x 2 sets
B. Wall Facing Handstand Hold x :30 w/ 1 strict hspu every :10
rest as needed x 3 sets
C1. Dumbbell Arm Bar x 5/side x 3 sets
C2. Seated Straddle Double KB Overhead Press x 8 x 3 sets