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Wednesday, August 21, 2019

  Wed, 8/21/19
Mobility: Hamstrings
Strength/Skill: Post Met-con Core Burnout

2 sets not for time of:
1:00 Plank w/ lateral foot slides on discs
(mod with no discs - lateral foot taps)(Increase
difficulty by putting plate on back)
1:00 Side Plank each side
1:00 Reverse Plank between two benches
or boxes (shoulders on one bench, heels on
the other)(Increase difficulty by putting plate
on stomach)
Met-Con: 3:00 AMRAP

100 Double Unders/Power Jumps
21 Burpees Over the Bar
Max Reps Deadlifts (F: 75/55) (S: 135/95)

REST 3 Minutes

3:00 AMRAP

80 Double Unders/Power Jumps
18 Burpees Over the Bar
Max Reps Deadlifts (F: 95/65) (S: 185/135)

REST 3 Minutes

3:00 AMRAP

60 Double Unders/Power Jumps
15 Burpees Over the Bar
Max Reps Deadlifts (F: 135/95) (S: 225/155)

REST 3 Minutes

3:00 AMRAP

40 Double Unders/Power Jumps
15 Burpees Over the Bar
Max Reps Deadlifts (F: 185/135) (S: 275/185)

Score = Total Reps
Additional
Optional
Accessory
Work:
DB Bench Press: 3x8
Landmine Presses: 3x8 each
Curl Bar Skull Crushers: 3x8
Express For Time

3 Rounds

3 Minute DB Overhead Hold AFSAP (as few sets as possible)

Every time you break equals 5 burpees. Burpees to be
done after every round. For example, if you break 3 times
in the first round of 3 minutes then athlete performs 15
burpees before continuing to next 3 min round.

Barbell A. Snatch Waves

3 @ 65%
2 @ 70%
1 @ 75%

3 @ 70%
2 @ 75%
1 @ 80%

3 @ 75%
2 @ 80%
1 @ 85%

B. Clean Pull + Hang Power Clean + Clean

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

C. Push Jerk + Split Jerk

Build to a heavy single for the day

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