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Wednesday, August 28, 2019

  Wed, 8/28/19
Mobility: Hamstrings/Chest
Strength/Skill: Post Met-con Core Burnout

3 sets not for time of:
16 Partner Resisted Leg Lowers (hold partner's
ankles and do a leg raise, partner will push legs
forward, left angle, forward, right angle - 4 rounds
to total 16 reps)
30 Partner MB Pullover Sit-ups (15 each
person)
15 Partner MB Hip Tosses/side (15 each person)
Met-Con: 15:00 AMRAP

30 Double Unders
20 Alt. DB Chest Press on MB
10 Power Cleans (F: 115/75) (S: 155/105)
Additional
Optional
Accessory
Work:
DB Bench Press: 3x10
Landmine Presses: 3x10 each
Curl Bar Skull Crushers: 3x10
Express 10:00 AMRAP

10 DB Chest Presses on MB
10 DB Deadlifts
20 Double Unders/Power Jumps
Barbell A. Snatch Waves

3 @ 68%
2 @ 73%
1 @ 78%

3 @ 73%
2 @ 78%
1 @ 83%

3 @ 78%
2 @ 83%
1 @ 88%

B. Clean Pull + Hang Power Clean + Clean

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

C. Push Jerk + Split Jerk

Build to a heavy single for the day

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