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Wednesday, May 9, 2018

  Wed 5/9/18
Mobility: Hamstrings
Strength/Skill: Deadlift: build up to a conservative 8RM
(+5-10lbs from last week), then -10-15%
for 3x8
Met-Con: For Time:

50 Alt. DB Snatches (F: 35/20) (S: 50/35)
40 calorie Row
30 MB Slams
20 Toes-to-Bar
Additional
Optional
Accessory
Work:
GHD Sit-ups or half sit-ups (just to parallel):
4x8
1-Leg KB/DB RDL: 4x8 each
Express For Time:

50 Alt. DB Snatches
40 calorie Row
30 MB Slams
20 Toes-to-Bar
Barbell A. Two position pause snatch deadlift
(knee and hip) + snatch

2x5 @ 70%

B. Pause front squat + front squat + split
jerk

(1+1+2) X4 @ 80% of c&j

C. Hang clean pulls (below knee, use
straps if possible)

3x3 @ 85%

D. Core burnout

4 sets hanging L-sit holds/knee tuck hold
:30on/ 1:00off
3x10 weighted sit ups 
.