Friday 10-18-19 S

Thursday, October 17, 2019

Warm Up: 

800m Run or 1k Row   

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Swivel Hips x 1 min  

Frog Stretch x 1 min   

Banded Lat Stretch x 1 min/30 secs per   

Dynamic Lying Leg Cross Overs x 1 min  

Squat Jumps x 1 min/1 every 6 seconds 

Banded Lat Stretch x 1 min 30 secs per   

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Grab Empty BB..

Barbell Front Squats x 15-20  

Barbell Strict Press x 15-20  

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Skill Work: 

BB HPS or HC&J(skill/Strength)  

BB PS or C&J (Ground/Wod)   

BB Push Press (Finisher) 

 

Strength/Skill:
A. Every 2 Mins for 8 Mins:

2 Hang Power Snatch or 2 Hang Clean & Jerk
- build slightly heavier than last week   
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B. 2 Min Skill AMRAP of:
Snatch or Clean & Jerk Singles
- rest 15-30 secs BTW
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Workout:
15 Ground to Overhead 75/55
15 Front Squats 75/55
- rest 30 secs
12 Ground to Overhead 95/65
12 Front Squats 95/65
- rest 60 secs
9 Ground to Overhead 115/75
9 Front Squats 115/75
- rest 90 secs
6 Ground to Overhead 135/95
6 Front Squats 135/95
- rest 120 Secs
3 Ground to Overhead 155/105
3 Front Squats 155/105  
- Feel free to Sq. Clean your 1st rep   
 

If you're not building heavy, make the rest an active rest period: Biking, Rowing, Core, etc..
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No rest right into...
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Finisher: 
30 Barbell Push Press 115/75-135/95 
- take this off the ground   
- break into sets of 5 or more 

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