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Wednesday, January 25, 2017

24
Jan

Wednesday, January 25, 2017

Power RX:

3 Clean high Pull + 1 Hang Clean high pull
(3+1) x AHAP

Front Squat 3RM then -10% 2s x 3r
Try to go heavier than last week


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 AHAP

Front Squat 3RM then -10% 2s x 3r
Try to go heavier than last week


Performance:
10 min Amrap:
21 Wallballs 20/14
15 Sit ups
9 top side halfmoons 45/25


Skill:
3RNFT
20 DB Rows (10per side)
30s Hollow hold