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Wednesday, October 2, 2019

  Wed 10/2/19
Mobility: Hamstrings/Shoulders
Strength/Skill: EMOM x 10:00

M1: 6 Touch-n-go Deadlifts at 70-80%
(can build up throughout the sets)

M2: 10 Pull-ups (try to stay unbroken if possible)

*Can share bars and alternate minutes with
partner if needed.
Met-Con: 15:00 AMRAP

20/15 Calorie Row
100m KB Suitcase Carry (F: 44/26) (S: 53/35)
200m Run
100m 1-Arm OH KB Carry (F: 44/26) (S: 53/35)
Alt. DB Incline (opposite arm stays in the up
position while the working arm does a press):
4x10 each
Lying DB Rear Delt Raise: 4x10
Single-arm Tricep Rope Press Down: 4x10 each
*choose weights that will challenge you for 10
unbroken reps and stick to it for all 4 sets
Express 15:00 AMRAP

20 Double Unders/Power Jumps
20 Russian KB Swings
20 Bent Over Plate Rows
Barbell A. Snatch Pull + Hang Power Snatch + Power Snatch

(1+1+1) Build up to a heavy set for the day.

B. Clean and Jerk

Max Out!

C. Snatch Balance + Overhead Squat

Build to a heavy set for the day (+2-5kg from last week)