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Friday, Jan 10th, 2020

  Fri 01/10/20
Mobility: Hips+Glute Activation
Strength/Skill: Back Squat:
3 sets of 6-8 reps @~78-83%
Met-Con: "Helen" (15:00 CAP)

3 Rounds

400m Run
21 American KB Swings
(Rx:53/35)
12 Pull Ups

F: 35/20
S: 53/35

Scaling options:
American KB Swings: Lower weight or RKBS
Pull Ups: Jumping P.U. or Strict Ring Rows
Additional
Accessory
Work:
Bench Press:3x6-8 reps @~75-80% & Superset w/ 3x8-10 Pendlay Row

- 3x10/arm 1-Arm KB Press
- 3x5-10 Dips (ring or box)
Express For Time

27-21-15-9

MB Cleans (Squat)
MB Push Press to Target

F: 14/10
S: 20/14
Barbell A. Block Power Clean (knee) + Block Clean

Build up to a moderate-heavy set then -10-15% 3 more sets.

B. Block Power Snatch (knee) + Block Snatch

Build up to a moderate-heavy set then -10-15% 3 more sets.

C. Mid Hang Snatch High Pull/Panda Pulls (use straps if possible)

5x3 Focus here is technique. Scale accordingly.
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