image description

Friday, August 10, 2018

  Fri 8/10/18
Mobility: Hips/Chest
Strength/Skill: Find a new 1RM Back Squat
Met-Con: 2 Rounds for Time

1 Building Lap (mod: 200m run)
25 Toes-to-bar (mod: kipping knee/leg raise)
20 Alt. DB Squat Cleans (F: 35/20) (S: 50/35)
15 Handstand Push-ups (mod: HR Push-ups)
10 Box Jumps


Additional
Accessory
Work:
DB Curtsey Squats: 4x10 each
1-Arm DB Rows: 4x10 each
Express For Time:

1 Building Lap
30 Toes-to-bars
30 Alt DB Squat Cleans
30 HR Push-ups
30 Weighted Step-overs (2 DBs)(mod: 1 DB)
Barbell A. Snatch off the blocks (at knee):
snatch pull + power snatch + snatch

5(1+1+2) @ 70%

B. Clean off the blocks (at knee):
power clean + clean + split jerk

5(1+1+2) @ 70%

C. Behind the neck push presses

3x5 (find a moderate 5 rep for the day)

D. Weighted GHD back raises

3x10
.