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Wednesday, January 3, 2018

  Wed 1/3/18
Mobility: Shoulders/Hamstrings
Strength/Skill: *If you hit your percentages last week for all rounds,
increase percentages by 10% this week, otherwise
repeat

Pull-ups or Chest-to-Bar Pull-ups

3 Rd's:
30% of MUBE,
40% of MUBE,
50% of MUBE,
Rest as little as needed between percentages,
Rest 1:30-2:00 between rounds
Met-Con: 13:00 AMRAP-

55 Bar-Facing Burpees
55 Toes-to-Bars/Kipping Leg Raises
55 Calorie Row
55 Handstand Push-ups
Additional
Optional
Accessory
Work:
2x8 each DB Rows
2x8 BB Curls
2x :45 Weighted Plank (plate on back)
Express 13:00 AMRAP-
55 Bar-Facing Burpees
55 Toes-to-Bars/Kipping Leg Raises/Toes to Poles
55 Calorie Row
55 Hand-Release Push-ups
Barbell A) Power Snatch 5x2 at 60-70%

B) Power Clean + Power Jerk 5x2 (1+1) at 60-70%

C) Overhead Squats 3x3 starting at 80% of snatch
.