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Monday, August 26, 2019

  Mon, 8/26/19
Mobility: Shoulders
Strength/Skill: *If you hit your percentages last week for all rounds, 
increase to these percentages, otherwise repeat
last week

Kipping Knee Raise or Toes-to-Bar

3 Rd's:
30% of MUBE,
40% of MUBE, 
50% of MUBE,
Rest as little as needed between percentages,
Rest 1:30-2:00 between rounds
Met-Con: For Time

Building Lap

3 rounds of:

20 Push Jerks (F: 75/55) (S: 115/75)
20 Russian KB Swings (F: 44/26) (S: 53/35) (S+: 70/53)

Building Lap


Additional
Optional
Accessory
Work:
Cable Straight-Arm Pull Downs: 3x10
BB Pendlay Rows with supinated grip: 3x10
BB Curls: 3x10
Express 14 min AMRAP

1-2-3-4-5-6...

Wall Walks

After every round of wall walk perform 10 Hang Contralateral KB 
Clean Reverse Lunge to Press (F: 44/26) (S: 53/35)
Barbell A. Snatch Pull + Hang Power Snatch + Overhead Squat

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

B. Clean and Jerk Waves

(3+1) @ 68%
(2+1) @ 73%
(1+1) @ 78%

(3+1) @ 73%
(2+1) @ 78%
(1+1) @ 83%

(3+1) @ 78%
(2+1) @ 83%
(1+1) @ 88%

C. Behind The Neck Snatch Grip Push Presses

Build to a heavy triple for the day.
.