Monday 4/5

WARM UP
3 rounds:
200 meter run
20 single under
10 front squats
SKILL
Rope climb technique
*Athletes start seated on floor and climb max height using only 3 pulls.
WORKOUT OF THE DAY
5 rounds for time:
400 meter run
40 double unders
4 squat cleans
RX: (135/95) (155/105) (185/125) (205/135) (225/155)
55+: (95/65) (115/75) (135/95) (155/105) (175/115)
Lv2: (205/135) (225/155) (245/165) (275/185) (295/195)
*20:00 time cap.
ANYWHEREX
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
60 hollow rocks
40 calorie row
20 burpee box jump overs
BARBELL CLUB
3 rounds barbell warm up
A) Snatch balance
5 x 5
B) 20:00 build to heavy snatch
C) Snatch pulls
5 x 1
D) Half speed oh squats
5 x 2