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Wednesday, January 9, 2019

  Wed 1/9/19
Mobility: Hips/Ankles
Strength/Skill: Every :90 x 6 sets-

40 Double Unders (mod: 20 Attempts or
40 Power Jump Single Unders) + 
1 Squat Clean starting at 75% increasing
load each set (mod: power clean + front
squat)
Met-Con: 4 Rounds for Time

60 Mountain Climbers
30 Wall Balls
15 Chest-to-Bars (F: pull-ups) (S+ 5 Muscle-Ups)
Additional
Optional
Accessory
Work:
Alt. DB Incline (opposite arm stays in the up
position while the working arm does a press):
3x8 each
Lying DB Rear Delt Raise: 3x8
Single-arm Tricep Rope Press Down: 3x8 each
*choose weights that will challenge you for 8 
unbroken reps and stick to it for all 3 sets
Express 4 Rounds for Time

60 Mountain Climbers
30 Wall Balls
15 Chest-to-Bars (F: pull-ups) (S+ 5 Muscle-Ups)
Barbell A. No Feet Snatches + No Feet Hang Snatches
+ Overhead Squats

(1+1+2) x 5 @ 75%

B. Block (use bumper plates) Cleans - 
Clean pull + Clean + Clean Pull + Clean

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

C. Power Snatch Balances

2 x 5 @ 75%

D. Halt Clean Pull (at knee :02)

2 x 4 @ 80%+
.