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Wednesday, Jan 8th, 2020

  Wed 01/08/20
Mobility: Front Rack
Strength/Skill: Movement Progressions
Met-Con:
20 Min AMRAP

5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

S: 95/65
F: 75/55
Additional
Optional
Accessory
Work:


BS Accessory:
E2.5Min for 3 Rounds, complete:
- 8/leg Bulgarian split squats (w/ 2 KBs)
- 10 Empty Bar (or dowel) OHS 

 

Express 6 Rounds For Time

10 DB Reverse Lunge To Push Press (CL)
10/8 Calorie Row

F: 35/20
S: 50/35
Barbell A. Power Clean + Mid Hang Power Clean + Push Jerk
(1+1+2) 5 sets at moderate weight (55%-70%)

B. Snatch Pull Hold + Dip Snatch
(1+2) x2 @ 70%
(1+2) x2 @ 75%
(1+2) x2 @ 80%

C. Snatch Deadlifts
4x3 at 70-85%

D. 3x10/side side plank rotations"
.