Monday (2016SEP19)

-Good for you Carl Spackler!

 

Strength:

MOFO Monday’s

10min EMOM Alt

10 OHS @60% Working 1RM

10 Bench Press @60% Working 1RM

 

WOD:

4 Rounds

400m Run

12 Power Snatch 115/80#

 

Weightlifting:

Snatch Grip Thruster Behind Neck to OH Squat Paused 5sec

Work up to 75% of Snatch

 

Front Squat- 2sec Pause w/o Belt

1RM, then 80%- 2x2 no Pause

 

Snatch EMOM

8x1 Starting at 70%- working up, Heavy but no misses

 

Clean and Jerk EMOM

8x1 Starting at 70%- working up, Heavy but no misses

 

UMIW1:

1. Chinese DB Rows Switching Grip each set 3xME Heavy
2. Dips 3xSM
3. SDHP with KB 3x10

 

Walking Lunges

300m Unweighted