Tuesday – 8/11

Strength

High Hang Cleans

2 – 2 – 2 – 2 – 2

Ascending. Squat or power should be dependent upon load.  If it gets heavy enough, you’ll need to squat underneath it.  Yep, it’s that simple!

METCON

10 – 8 – 6 – 4 – 2

Power Snatch

Overhead Squat

RX – 95/65

Transitions. Transitions. Transitions.

Extra Credit

Row

2 Attempts at a Max Effort 500m Row

You’ll know this is a true max effort if you cannot possibly/do not want to row anymore once the wheel counts down to zero.  You should have to rest 3-5 minutes before making a second attempti (if you decide you can do better than the first).

Mobility

Front Rack Mobility work/Thoracic Smashing

Scapula Lacrosse Ball Smashing (trying to get under the scap – think chicken wing!)