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Wednesday, May 22, 2019

  Wed 5/22/19
Mobility: Hamstrings
Strength/Skill: Deadlift (reset on the floor every rep):
80% of last week's 5RM for 4x4
Met-Con: 12:00 AMRAP

5 1-arm DB Clean and Jerks (F: 35/20) (S: 50/35)
Black Top 1-arm DB Overhead Carry (F: 35/20) (S: 50/35)
Black Top Shuttle Run

*Switch arms after every round
Additional
Optional
Accessory
Work:
BB Good Mornings: 2x10
BB Roll Outs: 2x10
*Deload: use moderate load
Express 12:00 AMRAP

5 1-arm DB Clean and Jerks (F: 35/20) (S: 50/35)
Black Top 1-arm DB Overhead Carry (F: 35/20) (S: 50/35)
Black Top Shuttle Run

*Switch arms after every round
Barbell A. Hang Muscle Snatch

Build up to a heavy single for the day

B. Touch and Go No Feet Power Cleans

5x3 @ 60-70%

C. Snatch High Pull + Hang Snatch High Pull (knee
height)

(1+1) x 5 @ 70-80% (C&J)

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