image description

Monday, April 9, 2018

  Mon 4/9/18
Mobility: Shoulders/Hips
Strength/Skill: EMOM x 8:00-
1 Squat Snatch working between 75-80%
(Novice: Power Snatch + OHS)

*If you don't know your 1RM, stick with a moderate weight where
technique is sound.
Met-Con: For Time:

Buy-in: 600m Run

5 Rounds-

12 Landmine 1-Arm Alternating Thrusters (60% difficulty)
12/side MB Russian Twists

Buy-out: 600m Run
Additional
Optional
Accessory
Work:
DB Bench Press: 3x10
Tricep Kick Backs: 3x10 each
Express For Time:

Buy-in: 600m Run

5 Rounds-

12 Landmine 1-Arm Alternating Thrusters (60% difficulty)
12/side MB Russian Twists

Buy-out: 600m Run
Barbell A. No feet block snatches - snatch pull + snatch high pull + snatch

3x(1+1+2) @ 60%
3x(1+1+2) @ 70%
2X(1+1+2) @ 75%

B. No feet block cleans - clean pull + clean high pull + clean

3x(1+1+2) @ 60%
3x(1+1+2) @ 70%
2X(1+1+2) @ 75%

C. Snatch lift off (pause at knee or :02)

1x2 @ 70%
1x2 @ 80%
1x2 @ 90%
2x1 @ 95+%

D. Find 5rm back squat for the day (leave 2-3in the tank)
.