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Wednesday, June 12, 2019

  Wed 6/12/19
Mobility: Hamstrings
Strength/Skill: Deadlift (reset on the floor every rep):
Build up to a 3RM (+5-10lbs from last week),
then -10% for 3x3
Met-Con: Every 3:00 x 5 Rounds

10 Alt. DB Snatches (F: 35/20) (S: 50/35)
10 Box Jump Overs

*Your score for the day is your slowest time out of 5 rounds
Additional
Optional
Accessory
Work:
BB RDL: 4x10
MB Weighted Toes-to-Poles: 4x10
Express Every 3:00 x 5 Rounds

10 Alt. DB Snatches (F: 35/20) (S: 50/35)
10 Box Jump Overs

*Your score for the day is your slowest time out of 5 rounds
Barbell A. No Feet Power Snatch + No Feet Snatch

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

B. Clean Deadlift (Knee) + Clean Deadlift (Hip)
+ Hang Clean + Front Squat (:05 eccentric, :01 Pause)

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

C. Hang Snatch High Pull (Below Knee)

4x3 @ 60-70%

Use straps if possible
.