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Wednesday, April 11, 2018

  Wed 4/11/18
Mobility: Ankles/Hip Flexors
Strength/Skill: Post Met-Con Body Building Circuit:

Bulgarian Split Squats: 3x10 each with 2 KB/DB's
BB Undergrip Rows: 3x10
KB Russian Sit-ups: 3x5 each arm
Met-Con: 12:00 AMRAP-

30 Double Unders (mod: 60 single unders)
10 Weighted Burpee Box Step Overs
(F: 35s/20s) (S: 50s/35s) (mod= no weights)

*20" box for all levels
Additional
Optional
Accessory
Work:
Post Met-Con Body Building Circuit
Express 12:00 AMRAP-

30 Double Unders (mod: 60 single unders)
10 Weighted Burpee Box Step Overs
(F: 35s/20s) (S: 50s/35s) (mod= no weights)

*20" box for all levels
Barbell A. Power cleans + hang power clean + 2 split jerks
(eccentric :03 down)

3x(1+1+2) @ 50%
3x(1+1+2) @ 60%
2x(1+1+2) 65-70%

B. Snatch balances

3x3 @ 60%
2x3 @ 70%
2x2 @ 75+%

C. Clean pulls

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

D. Tempo front squat + pause squat (:06 down,
:02 pause)

5x1 @ 80+%
.