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Monday, September 30, 2019

  Mon 9/30/19
Mobility: Shoulders/Hamstrings
Strength/Skill: EMOM x 6:00

5 Hang Power Snatches (F: 65/45)(S: 95/65)
5 Toes-to-Bars (mod: kipping leg/knee raise)
*Must link all 5 reps. No singles. 
*Goal is to go IMMEDIATELY into T2B following 
snatches.
Met-Con: 10:00 AMRAP

2-4-6-8-10-...

Handstand Push-ups 
Alt. Pistol Squats

Mod for HSPUs: AbMat HSPU (2 max), Box Pike Push-ups,
or Heavy DB Push Press.
Additional
Optional
Accessory
Work:
Iso High Rows (Hammer strength machine upstairs):
4x10
DB Incline Rows (mid range incline bench): 4x10
Curl Bar Curls (inner grip): 4x10
*choose weights that will challenge you for 10 
unbroken reps and stick to it for all 4 sets
Express 10:00 AMRAP

2-4-6-8-10-...

Handstand Push-ups 
Alt. Pistol Squats

Mod for HSPUs: AbMat HSPU (2 max), Box Pike Push-ups,
or Heavy DB Push Press.
Barbell A. Snatch

Max Out!

B. Power Clean + Push Press

(2+2) Build up to heavy set for the day. 

C. Halting Clean Pull (at knee) + Clean Pull

(1+1) x 4 @ 95+%
.