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Wednesday, November 28, 2018

  Wed 11/28/18
Mobility: Shoulders
Strength/Skill: Post Met-con Core Burnout

3 sets not for time of:
15 Hollow Rocks/Modified Hollow Rocks
15 Supermans with :03 hold (keep heels together)
15 MB Hip Tosses/side
15 Side V-ups/side
Met-Con: 7:00 AMRAP

7 Alt. DB Snatches (F: 35/20) (S: 50/35)
7 Toes-to-bar
Additional
Optional
Accessory
Work:
Alt. Cable Chest Press: 4x10 each
Seated DB Military Press (palms forward,
elbows out to the side, keep ribcage down):
4x10
DB Overhead Tricep Extensions: 4x10
Express 7:00 AMRAP

7 Alt. DB Snatches
7 Toes-to-bar
Barbell A. Hang snatch (above knee) + snatch balance
+ overhead squat

2 @ 63%
2 @ 66%
2 @ 73%

B. Power clean + clean + front squat

2 @ 63%
2 @ 66%
2 @ 73%

C. BTN split jerk + split jerk

2 @ 78%
2 @ 83%
2 @ 88%

Based off clean and jerk %

D. Core

3 rounds

1 min pillar plank
1 min side plank/side

Accumulate 1 min if unable to go unbroken.
.