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Monday, February 11, 2019

  Mon 2/11/19
Mobility: Shoulders
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:
40% of MUBE,
50% of MUBE, 
60% of MUBE,
Rest as little as needed between percentages,
Rest 1:30-2:00 between rounds
Met-Con: 2:00 on/2:00 off x 5 rounds

10/8 Calorie Row
20 MB Slams (F: 14/10) (S: 20/14)

remainder of time: max reps wall balls

Score=total wall balls
Additional
Optional
Accessory
Work:
DB Lateral Raises: 3x10
Weighted Russian Twists: 3x15 each
Express 2:00 on/2:00 off x 5 rounds

10/8 Calorie Row
20 MB Slams (F: 14/10) (S: 20/14)

remainder of time: max reps wall balls

Score=total wall balls
Barbell A. Halting Snatch Pull + Hang Snatch (below knee) 
+ Overhead Squat

(1+2+1) x 2 @ 63%
(1+2+1) x 2 @ 68%
(1+2+1) x 2 @ 73%

B. Power Clean 

2 x 3 @ 65%
2 x 3 @ 70%
2 x 3 @ 75%

Percentages based off 1RM Power Clean or 
85% of 1RM Squat Clean


C. Power Snatch Balances

5x2 @ 83%

D. Body Saw w/ Foam Roller

4x10 

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