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Monday, June 17, 2019

  Mon 6/17/19
Mobility: Hips
Strength/Skill: Back Squat:
70% of last week's 3RM for 4x4 
Met-Con: Against a 9:00 Clock

3 Rounds

100 Mountain Climbers
20 Toes-to-Bars/Kipping Leg Raises

w/ reminder of time max reps burpees
Additional
Optional
Accessory
Work:
Bench Press: 70% of last week's 3RM for 4x4 
Alt. DB Bench Press: 2x10 each
Paloff Presses: 2x10 each
*Deload: use moderate load for the DB BP
Express Against a 9:00 Clock

3 Rounds

100 Mountain Climbers
20 Toes-to-Bars/Kipping Leg Raises

w/ reminder of time max reps burpees
Barbell A. Snatch Deadlift (Knee) + Snatch Deadlift (Hip)
+ Hang Snatch + Overhead Squat (:05 eccentric, :01 Pause)

2 @ 68% 
2 @ 73%
2 @ 78%

B. No Feet Power Clean + No Feet Squat Clean

2 @ 68%
2 @ 73%
2 @ 78%

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

Build to a heavy double for the day (+5-10kg from last week)

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