image description

Friday, Jan 31st, 2020

  Fri 01/31/20
Mobility: Front Rack/Shoulders
Strength/Skill: (3×5) Tempo Back Squats 3-2-X-1

Met-Con: "Cindy"

20:00 AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats
Bench Press: deload

- 2x10/arm 1-Arm KB Press
- 2x5-10 Dips (ring or box)
DELOAD (use lighter loads this week!)
Express 12:00 AMRAP

30 Double Unders
10 Alt. DB Squat Cleans
30 Double Unders
10 Alt. DB Snatches

Barbell A. Block Snatch (knee)

(1+1) Build to a heavy single for the day. NO drop sets.

B. Clean and Jerk

5 sets at moderate-heavy weight (60-85%)

C. 3 Sets

20 GHD Sit Ups
20 GHD Weighted Hip Extensions

(add weight if technique allows)