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Friday, April 6, 2018

  Fri 4/6/18
Mobility: Shoulders/Hips
Strength/Skill: Sports Friday
Met-Con: 5 Rounds for Time

3 Strict HSPU/Push-ups
6/side Renegade Rows (F: 35s/20s) (S: 50s/35s)
9 Sumo Deadlift High Pulls (F: 75/55) (S: 95/65)
12 Back Squats (F: 75/55) (S: 95/65)
Additional
Accessory
Work:
1-leg BB Bench Hip Thrusts: 3x10each
DB or Plate Lateral Raises: 3x10
Express 5 Rounds for Time

3 Strict HSPU/Push-ups
6/side Renegade Rows (F: 35s/20s) (S: 50s/35s)
9 KB Sumo Deadlift High Pulls
12 DB Front Squats 
Barbell A. Snatch

2x3 @ 70%
2x3 @ 75%
2x2 @ 80%

B. Clean and Jerk

2x3 @ 70%
2x3 @ 75%
2x2 @ 80%

Accessory work @ 70% difficulty (leave 3 in the tank)

3x10-12 bulgarian split squats (2 kb/db)
3x10 romanian deadlifts (barbell)
3x6 z-presses (db/kb)
3x15 weighted sit ups (use plates)
.