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Monday, March 12, 2018

  Mon 3/12/18
Mobility: Hamstrings/Front Rack
Strength/Skill: EMOM x 10:00-
1 Power Clean
*starting at 50% of best clean
*increase load each minute
Met-Con: 1:30 AMRAP/Rest 1:30 x 5 Rounds

20 Renegade Rows (F: 35s/20s) (S: 50s/35s)
10 Box Jumps
Max Reps Deadlifts (F: 135/95) (S: 225/155)





Additional
Optional
Accessory
Work:
Floor Press: 2RM (+5-10lbs) then -10% 3x2 (set the bar
low on a rack so there's no issue getting it to the top
position)

Weighted Russian Twists: 4x30 (15 each)
Express 1:30 AMRAP/Rest 1:30 x 5 Rounds

20 Renegade Rows
10 Box Jumps
Max Reps AKBS
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+%
.