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Wednesday, August 8, 2018

  Wed 8/8/18
Mobility: Hamstrings
Strength/Skill: Find a new 1RM Deadlift
Met-Con: 15:00 AMRAP

30 Double Unders/60 Single Unders
20 Russian KB Swings
10 AbMat Sit-ups
Additional
Optional
Accessory
Work:
MB Leg Raises: 4x10 (use a light ball and
focus on staying hollow)
Elevated DBL KB 1-Leg RDL: 4x10 each
(stand on KG plates, so you can lean over
further - make sure the spine stays neutral)
Express 15:00 AMRAP

30 Double Unders/60 Single Unders
20 Russian KB Swings
10 AbMat Sit-ups
Barbell A. Snatch deadlift + Snatch pull + halting
snatch (:02 at knee)

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


B. Power clean and push jerk

5 (2+1 then 1+2) @ 70-75%

C. Snatch grip push press

3x5 @ 60% difficulty (leave 4 in the tank)

D. Pendlay rows

3x8 @ 60% difficulty (leave 4 in the tank)

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