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Friday, November 2, 2018

  Fri 11/2/18
Mobility: Hips/Shoulders/Front Rack
Strength/Skill: Squat Clean Double + Split Jerk (NOT
touch-n-go, but get set right back up, don't
step away from the bar)
5 sets between 80-85% of best clean and
jerk or RPE 8 if you don't know your max
Met-Con: 5 Rounds for Time

3 Power Snatches (F: 95/65) (S: 135/95)
6 Overhead Squats (F: 95/65) (S: 135/95)
9 Handstand Push-ups (F: hand-release
push-ups/box pike push-ups)
Additional
Accessory
Work:
Single Leg BB Hip Thrusts: 4x10 each
Seated Machine Leg Curls: 4x10
Chinese Planks (face down and face up):
4x60 seconds per side (lay between 2 soft
boxes of equal height, shoulders on one,
feet on the other and keep body hollow
Express 6 Rounds for Time (switch arms each round)
6 DB Snatches
6 DB Overhead Squats
9 HSPU's/HRPU's
Barbell A. Build up to heavy single snatch

*Max 3 misses

B. Build up to heavy single clean and jerk

*Max 3 misses

C. Find 1RM back squat then -20% for 3
.