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Monday, Jan 20th, 2020

  Mon 01/20/20
Mobility: Hips+Glute Activation
Strength/Skill: Back Squat:
E3.5Min for 4 rounds: 4 reps @~82-87+%

Met-Con:


E2Min for 3 Rounds, complete:
- 6-8/leg Bulgarian split squats (2 KBs/DBs)
- 10 Empty Bar (or dowel) OHS

then...
E2Min for 3 Rounds, complete:
- 20 Banded Hamstring Curls 
- Plank Remaining time

then...
Tabata Abmat Sit Ups

Score is your LOWEST round.

Additional
Optional
Accessory
Work:
In Class! Or pick something from later in the week. 
Express 4 Rounds For Time

15 MB Pull Over Sit Ups (F: 14/10) (S: 20/14)
30 Double Unders/60 Single Unders
45 Air Squats
Barbell A. Snatch Waves

Wave 1: 3 @ 68%, 2 @ 73%, 1 @ 78%
Wave 2: 3 @ 70%, 2 @ 75%, 1 @ 80%
Wave 3 : 3 @ 73% 2 @ 78%, 1 @ 83%

B. Front Squat + Push Jerk + Split Jerk

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

+2-5kg from last week

C. Halting Clean Pull + Clean Pull

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

+2-5kg from last week

.