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Monday, June 4, 2018

  Mon 6/4/18
Mobility: Shoulders/Hips
Strength/Skill: Snatch Deadlift + Snatch Pull + Hang
Snatch from below knee + Overhead 
Squat
E2MOM x 5 sets starting at ~70%
Met-Con: For Time

21-15-9

Hang Snatches (F: 75/55) (S: 95/65)
Renegade Rows (F: 35s/20s) (S: 50s/35s)
Row for calories

*top of every odd minute 5 burpees
Additional
Optional
Accessory
Work:
Floor Seated Alt. DB/KB Press: 3x10 each
Chinese Planks (both sides): 3x :40 each
(lay with shoulders and head on one 
bench and heels on another bench face up,
then face down)
Express 21-15-9

Alt. DB Hang Snatches
Weighted AbMat Sit-ups (hold a plate, DB,
or KB at your chest)
Burpees over the erg
Row for calories
Barbell A. Snatch deadlift + snatch + snatch deadlift 
+ hang snatch (below knee)

(2+1+1+1) x 2 @ 65%
(2+1+1+1) x 2 @ 70%
(2+1+1+1) x 2 @ 75%

B. Hang power clean (below knee)+ push 
jerk + split jerk

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

C. Deficit clean pulls

2x5 @ 85+

D. Split jerk stance alt. db presses

3x8 

*focus is to strengthening split jerk stance 
posture. Optimal position > db weight

.