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Wednesday, September 11, 2019

  Wed, 9/11/19
Mobility: Hamstrings/Shoulders/
Strength/Skill: Optional Post Met-con Core Burnout

3 sets not for time of:
:20 Copenhagan Plank Hold (per side)
15 KB Sit-ups (KB at chest)
10 Strict Hanging Leg Raises/Toes-to-Bars
Met-Con: For Time

"412" Honoring the 412 emergency workers
who died on 9/11

103 Deadlifts (F: 115/75) (S: 135/95)
103 Power Cleans (F: 75/55) (S: 95/65) 
103 Shoulder to Overhead
103 Double Unders/Power Jumps
Additional
Optional
Accessory
Work:
DB Bench Press: 2x10
Landmine Presses: 2x10 each
Curl Bar Skull Crushers: 2x10
*Deload: use moderate weight
Express 9 Rounds For Time

11 Wall Balls
11 Ball Slams
Barbell DELOAD-ish

A. Muscle Snatch + Overhead Squat  

Build to a heavy single. Then -10-15% for 3-4 singles 

B. Tall Clean + Push Press

(2+2) x2 @ 65%
(2+2) x2 @ 70%
(2+2) x2 @ 75%

C. Snatch Pull to Hold (:01)

Use straps if possible. 5x2 @ moderate weight. Keep
pull active (lats) and arms long. Hold shrug at top
.