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Monday, December 2nd, 2019

  Mon 12/02/19
Mobility: Hips+Glute Activation
Strength/Skill: Back Squat:
E3M for 9 Min (3 Rnds)
10-12 reps @~65-70%

*Stop short of failure, NO failed reps!
Met-Con: 3 min AMRAP x 3. Rest 3 mins between AMRAPs.

AMRAP 1:
21 Power Cleans (F: 75/55) (S: 95/65)
21 Toes to Bars (F: Kipping Knee Raises)

AMRAP 2:
15 Power Cleans (F: 95/65) (S: 135/95)
15 Toes To Bars (F: Kipping Knee Raises)

AMRAP 3:
9 Power Cleans (F: 135/95) (S: 185/135)
9 Toes To Bars (F: Kipping Knee Raises)

Score = Total Reps
Additional
Optional
Accessory
Work:
E2Min for 3 Rounds, complete:
- 6/leg 1-Arm KB FR Rev Lunge (alt legs each rep, switch arms 1/2 way through)
- 10/leg 1-Leg KB* RDL
*for RDL, KB in hand contralateral to planted foot, AKA "cross-core"
ADD WEIGHT OVER LAST WEEK IF YOU CAN!
Express EMOM x 14min

"TGU+"

1st Half TGU
2 Hang DB Split Snatch
2 Overhead Reverse Lunge
2 DB Push Press
2nd Half TGU

Switch sides after every minute

F: 35/20
S: 50/35
Barbell A. Snatch Deadlift (knee) + Snatch Deadlift (Hip/Power) + Snatch

Build up to a heavy single for the day. Then -15-20% for 3 more sets.

B. Clean and Jerk

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

C. Clean Pulls

3x3 @ 88%+

D. Barbell Roll Outs

3x10
.