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Monday, June 10, 2019

  Mon 6/10/19
Mobility: Hips
Strength/Skill: Back Squat:
Build up to a 3RM (+5-10lbs from last week), 
then -10% for 3x3
Met-Con: 10:00 AMRAP

10 Hang Squat Snatches (F: 65/45) (S: 75/55)
30 Double Unders/Power Jumps

Mod to hang squat cleans for beginner version
Additional
Optional
Accessory
Work:
Bench Press: Build up to a 3RM (+5-10lbs from 
last week), then -10% for 3x3
Alt. DB Bench Press: 4x10 each 
Paloff Presses: 4x12 each
Express 10:00 AMRAP

10 DB Hang Squat Snatches (5/side)
30 Double Unders/Power Jumps

Mod to DB hang squat cleans for beginner version
Barbell A. Snatch Deadlift (Knee) + Snatch Deadlift (Hip)
+ Hang Snatch + Overhead Squat (:05 eccentric, :01 Pause)

2 @ 65%
2 @ 70%
2 @ 75%

B. No Feet Power Clean + No Feet Squat Clean

2 @ 65%
2 @ 70%
2 @ 75%

C. Behind The Neck Split Jerks (pause :02 at catch)

Build to a heavy double for the day

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