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Wednesday, March 13, 2019

  Wed 3/13/19
Mobility: Shoulders
Strength/Skill: Barbell Floor Press: Build to a set of 8 at RPE 9,
then -10% for 2x8

Paired with 3x10 Barbell Pendlay Rows with a
supinated grip
Met-Con: 3 Rounds For Time

200m Run
20 Alt. DB Snatches (F: 35/20) (S: 50/35)
200m Run
20 Deadlifts (F: 95/65) (S: 135/95)

*1.5 soccer field laps = 200m
Additional
Optional
Accessory
Work:
BB Pendlay Row (supinated grip): 3x10
Lat Pull Down with :05 neg.: 3x10
DB Hammer Curls: 3x10
Express 3 Rounds For Time

200m Run
20 Alt. DB Snatches (F: 35/20) (S: 50/35)
200m Run
20 Deadlifts (F: 95/65) (S: 135/95)

*1.5 soccer field laps = 200m
Barbell A. High to Low 3-Position Snatch (Hip, Knee, Floor)

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

B. Clean Pull + Hang Power Clean

Build to a heavy set for the day

C. Split Jerk

EMOM x 7 minutes

Increase wieght after every minute.
.