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Wednesday, February 6, 2019

  Wed 2/6/19
Mobility: Hamstrings
Strength/Skill: Every :90 x 5 sets-

8 Hang Power Cleans (F: 75/55)(S: 115/75)
8 Lateral Burpees Over Bar

*Goal is to maintain or improve time each
round.
Met-Con: 20:00 AMRAP

60 Double Unders/Power Jumps
10 Deadlifts (F: 155/105) (S: 225/155)
100m 1-arm Farmer walks (suitcase carry)
Additional
Optional
Accessory
Work:
MB Leg Raises: 3x8 (use a light ball and 
focus on staying hollow)
Elevated DBL KB 1-Leg RDL: 3x8 each
(stand on KG plates, so you can lean over
further - make sure the spine stays neutral)
Express 20:00 AMRAP

60 Double Unders/Power Jumps
10 American KB Swings
100m 1-arm Farmer walks
Barbell A. Power Snatch

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

B. Power Clean + Hang Clean + Push Jerk 
+ Split Jerk 

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

C. Snatch Pulls

4x2 @ 85%+

D. Pause Front Squat + Front Squat

5 @ 80% (pause :03)
.