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Wednesday, June 19, 2019

  Wed 6/19/19
Mobility: Hamstrings
Strength/Skill: Deadlift (reset on the floor every rep):
70% of last week's 3RM for 4x4
Met-Con: 14:00 AMRAP

21 Double Unders/Power Jumps
15 American KB Swings (F: 44/26) (S: 53/35) 
9 Handstand Push-ups/Heavy DB Push Press (F: 35s/20s) (S: 50s/35s)

*Mod American KB Swings with Russian KB Swings
*Scale up the DB to a heavy weight if possible and available
Additional
Optional
Accessory
Work:
BB RDL: 2x10
MB Weighted Toes-to-Poles: 2x10
*Deload: use moderate load
Express 14:00 AMRAP

21 Double Unders/Power Jumps
15 American KB Swings (F: 44/26) (S: 53/35) 
9 Handstand Push-ups/Heavy DB Push Press (F: 35s/20s) (S: 50s/35s)

*Mod American KB Swings for Russian KB Swings
*Scale up the DB to a heavy weight if possible and available
Barbell A. No Feet Power Snatch + No Feet Snatch

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

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

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

C. Hang Snatch High Pull (Below Knee)

4x3 @ 63-73%

Use straps if possible
.