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Monday, February 4, 2019

  Mon 2/4/19
Mobility: Shoulders/Hamstrings
Strength/Skill: *If you hit your percentages last week for all rounds, 
increase to these percentages, otherwise repeat
last week

Kipping Knee Raise or Toes-to-Bar

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: For Time (14:00 cap)

10-9-8-7-6-5-4-3-2-1

Row for calories


After every set of calorie row perform:

10 Alt. DB Snatches (F: 35/20)(S: 50/35)
5 Burpees over the DB
Additional
Optional
Accessory
Work:
DB Lateral Raises: 3x8 
Weighted Russian Twists: 3x10 each
Express For Time (14:00 cap)

10-9-8-7-6-5-4-3-2-1

Row for calories


After every set of calorie row perform:

10 Alt. DB Snatches (F: 35/20)(S: 50/35)
5 Burpees over the DB
Barbell A. Halting Snatch Pull + Hang Snatch (below knee) 
+ Overhead Squat

(1+2+1) x 2 @ 60%
(1+2+1) x 2 @ 65%
(1+2+1) x 2 @ 70%

B. Power Clean 

3 x 2 @ 60%
3 x 2 @ 65%
3 x 2 @ 70%

C. Power Snatch Balances

5x2 @ 80%

D. Body Saw w/ Foam Roller

4x10 

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