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) |
