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Friday, April 13, 2018

  Fri 4/13/18
Mobility: Hamstrings/Shoulders
Strength/Skill: Sports Friday!
Met-Con: Festivus Games 2018 WOD 2

In 15 minutes

50 DB Snatches (F: 35/20) (S: 50/35)
40 Plate Hop Burpees (no extension needed)
30 Air Squats
20 Hand-Release Push-ups
10 Pull-ups/Banded Pull-ups/Ring Rows

*On top of every minute perform 8 total plate
russian twists (F: 15/10) (S: 25/15)
Additional
Accessory
Work:
Bulletproof Shoulders
*YouTube "Bulletproof shoulders." It's the first one
on the list by Ben Bergeron
Express Festivus Games 2018 WOD 2

In 15 minutes

50 DB Snatches (F: 35/20) (S: 50/35)
40 Plate Hop Burpees (no extension needed)
30 Air Squats
20 Hand-Release Push-ups
10 Pull-ups/Banded Pull-ups/Ring Rows

*On top of every minute perform 8 total plate
russian twists
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)
.