Back at it!

 

SKILL/POWER:

Barbell skill work so keep weight on the work sets between 70-80% 1RM and really drill proper positions throughout…

1 Hang Above the Knee SQUAT Clean
1 Hang Below the Knee SQUAT Clean
1 SQUAT Clean from the Ground

Again, don’t push the weights if you’re off position at all…

 

WORKOUT:

Set this up so you can JUST BARELY finish this one in under 1:30 each time so scale DB weight and/or reps as needed…

9/12 Calories on the Bike (6/9 scale)
15′ Legless Rope Climb (Leg Assisted… :20 cap)
18 Alt. DB Snatches (30-40#/50-60#)
1:30 Cap
REST 3:00

3 total rounds…

Work on trying to efficiently switch hands on the way down from a rep if you can to improve efficiency… Knock the weight down some if needed or move it up if you’re hitting things fast…

 

POST WOD:

Roll your chest and pec minor again post workout and do some I and Y and T Shoulder blade raises face down on a bench in your own for 10 reps per position (2 sets)

Justin VanBeek

Written by: Justin VanBeek

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