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Wednesday, 1/10/18

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

Toes-to-Bar or Kipping Knee Raise

3 Rd's:
30% of MUBE,
40% of MUBE,
Then 50% of MUBE,
Rest as little as needed between percentages
Rest 1:30-2:00 between rounds
Met-Con: Barbell Cycling for Time:

21 Push Presses (F: 95/65) (S: 135/85)
21 Front Squats
21 Hang Cleans

Rest 2 minutes

15 Push Presses (F: 115/75) (S: 155/95)
15 Front Squats
15 Hang Cleans

Rest 2 minutes

9 Push Presses (F: 135/85) (S: 175/105)
9 Front Squats
9 Hang Cleans
DB Front Raise: 3x10
DB Lateral Raise: 3x10
DB Rear Delt Fly: 3x10
DB Curl to Press: 3x10
Express 21-15-9

DB Push Presses
DB Front Squats
DB Power Cleans
Barbell A. Find 1rm snatch or heavy single

B. Find 1rm clean and jerk