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Friday, June 14, 2019

  Fri 6/14/19
Mobility: Hips
Strength/Skill: Back Squat:
90% of Monday's 3RM for 5x3
Met-Con: For Time (14:00 Time Cap)

500m Row
15 Power Cleans (F: 95/65) (S: 135/95)
15 Lateral Burpees Over The Bar
10 Power Cleans (F: 95/65) (S: 135/95)
10 Lateral Burpees Over The Bar
5 Power Cleans (F: 95/65) (S: 135/95)
5 Lateral Burpees Over The Bar
500m Row


Additional
Accessory
Work:
Bench Press: 90% of Monday's 3RM for 5x3
Leg Press (upstairs): 4x10
Russian Plate Sit-up: 4x10
Express For Time (14:00 Time Cap)

500m Row
15 DBL DB Power Cleans
15 Lateral Burpees Over The DB
10 DBL DB Power Cleans
10 Lateral Burpees Over The DB
5 DBL DB Power Cleans
5 Lateral Burpees Over The DB
500m Row


Barbell A. EMOM x 10 minutes

Hang Power Snatch (Knee)

Increase weight after every minute. When you miss weight you
must drop back down to previous made weight.

B. EMOM x 10 minutes

Hang Power Clean (Knee)

Increase weight after every minute. When you miss weight you
must drop back down to previous made weight.

C. EMOM x 10 minutes

Split Jerk

Increase weight after every minute. When you miss weight you
must drop back down to previous made weight.
.