image description

Friday, November 30, 2018

  Fri 11/30/18
Mobility: Shoulders/Front Rack
Strength/Skill: *If you hit your percentages last week for all rounds,
increase to these percentages, otherwise repeat
last week

HRPU's or HSPU's

3 Rd's:
30% of MUBE,
40% of MUBE,
50% of MUBE,
Rest as little as needed between percentages,
Rest 1:30-2:00 between rounds
Met-Con: On the 0:00
3 rounds of:

10 Squat Cleans (F: 75/55) (S: 95/65)
(Mod: 5 power cleans + 5 front squats)
20 Mountain Climbers

On the 4:00
3 rounds of:

8 Squat Cleans (F: 95/65) (S: 135/95)
(mod: 4 power cleans + 4 front squats)
20 Mountain Climbers

On the 8:00
3 rounds of:

6 Squat Cleans (F: 135/95) (S: 185/135)
(mod: 3 power cleans + 3 front squats)
20 Mountain Climbers

*Mod available for athlete lacking technique proficiency
in squat clean
Glute-Ham Raise: 4x10 (loop band and hold on
behind your back if you need to modify)
Single-Leg Stiff Legged Deadlift: 4x10 each
MB Backward Throw for Height and distance:
Express 5 Rounds for Time

10 Alt. KB Squat Clean and Jerks
20 Mountain Climbers
Rest 1:00
Barbell A. Find 1RM Power Clean

B. Find 1RM Power Snatch