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Wednesday, March 6, 2019

  Wed 3/6/19
Mobility: Shoulders
Strength/Skill: Every :90 x 6 sets

3 Push Jerks building up to a heavy triple
for the day
Met-Con: 20:00 AMRAP

20/18 Calorie Row
20 V-Ups
200m Run
20 MB Slams (F: 14/10) (S: 20/14)

*6am can run 1.5 laps around indoor soccer field
Additional
Optional
Accessory
Work:
BB Pendlay Row (supinated grip): 3x8
Lat Pull Down with :05 neg.: 3x8
DB Hammer Curls: 3x8
Express 20:00 AMRAP

20/18 Calorie Row
20 V-Ups
200m Run
20 MB Slams (F: 14/10) (S: 20/14)
Barbell A. Power Snatch + Hang Power Snatch (at knee)
+ Snatch Balance

2 @ 70%
2 @ 75%
2 @ 80%

B. Low to High 3-Position Cleans (Ground, Knee, Hip)

Build to a heavy set for the day.

C. EMOM x 7 minutes

Split Jerk. Start at 70% of 1RM Clean and Jerk. Increase
weight after every minute.

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