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Monday, March 5, 2018

  Mon 3/5/18
Mobility: Shoulders/Hips
Strength/Skill: EMOM x 12:00-
M1: 10 Toes to Bar/Kipping Knee Raises +
1 Squat Snatch* (Novice: Hang Power Snatch)
*increase load each set
*score=total lbs lifted
M2: Rest
Met-Con: EMOM x 12:00-

M1: 200m Run (If you know you can't make the run, scale
to 150m)
M2: 12 Alt. DB Snatches (6/side)
M3: 10/8 calorie AB
Additional
Optional
Accessory
Work:
Floor Press: 2RM then -10% 4x2 (set the bar low on a
rack so there's no issue getting it to the top position)

Weighted Russian Twists: 3x30 (15 each)
Express EMOM x 12:00-

M1: 200m Run (If you know you can't make the run, scale
to 150m)
M2: 12 Alt. DB Snatches (6/side)
M3: 10/8 calorie AB
Barbell A) Snatch (pause below knee) + Snatch + Overhead Squat
2x(1+1+2) @ 60%
2x(1+1+2) @ 70%
3x(1+1+2) @ 75%

B) Snatch Balances 3x3 starting at 70%

C) Hang (above knee) Snatch High Pulls 4x3 @ 80+%
.