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Wednesday Febuary 08, 2017

7
Feb

Wednesday Febuary 08, 2017

Power RX:

Hang Power Clean
3rm Then -10% 2 x 3r

Front Squat
3RM then -10% for 3


Power Beginner:
Clean segment pull
(1 inch off the floor, the knee, and mid- to upper-thigh)
Pause at each position for 2-3seconds.
5s x 2r x heavier than 2wks ago

Front Squat
3RM then -10% for 3


Performance:

16min amrap
12 Wallballs 20/14
8 burpees
6 Toe to bar
3 Snatch 135/95


Skill:
3RNFT
20 DB Rows (10per side)
5 ring dip negatives