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Monday, Jan 13th, 2020

  Mon 01/13/20
Mobility: Hips + Glute Activation
Strength/Skill: Back Squat:
E3Min for 3 rounds: 5 reps @~80-85%
Met-Con: For Time (8:00 Cap)

3 Rounds

15 Cal Row
12 Power Snatches (F: 75/55) (S: 95/65)
9 Burpees
Additional
Optional
Accessory
Work:
E2.5Min for 3 Rounds, complete:
- 8/leg Bulgarian split squats (w/ 2 KBs)
- 10 Empty Bar (or dowel) OHS
Express For Time (12:00 Cap)

50-40-30-20-10

American KB Swings
Abmat Sit Ups

F: 44/26
S: 53/35
Barbell A. Snatch Waves

Wave 1: 3 @ 65%, 2 @ 70%, 1 @ 75%
Wave 2: 3 @ 68%, 2 @ 73%, 1 @ 78%
Wave 3 : 3 @ 70% 2 @ 75%, 1 @ 80%

B. Front Squat + Push Jerk + Split Jerk

(2+1+1) 5 sets @ moderate weight (55% - 75%)

C. Halting Clean Pull + Clean Pull

Build to a heavy set for the day. Then -10-15%
for 2-3 more sets

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