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Wednesday, April 10, 2019

  Wed 4/10/19
Mobility: Hamstrings
Strength/Skill: Deadlift: build up to a conservative 8RM
(+5-10lbs from last week), then -10-15% for
3x8
*reset on the floor every rep
Met-Con: 7:00 AMRAP

7 Power Snatches (F: 55/35) (S: 75/55)
7 Burpees over the Bar (lateral)
Additional
Optional
Accessory
Work:
GHD Sit-ups or half sit-ups (just to parallel):
4x8
1-Leg KB/DB RDL: 4x8 each
Express 7:00 AMRAP

7 American KB Swings
7 Burpees
Barbell A. No Feet Power Snatch off Blocks

Build to a heavy double for the day

B. Clean Deadlift (to knee) + Clean Deadlift 
(Power Position) + Clean + Front Squat

(1+1+1+1) x 2 @ 73%
(1+1+1+1) x 2 @ 78%
(1+1+1+1) x 2 @ 83%

C. Snatch Power Balance + Snatch Balance

(1+1) x 4 @ 75-85% of 1RM Snatch

D. Accessory Work

4x10 GHD Hip Extensions(add weight if possible)
4x10 BB Glute Bridge @ RPE 7

.