Monday 4/2

WARM UP

5:00 tic tac toe
3 rounds:
10 front squats
10 strict press
10 hanging shrugs

SKILL

Pegboard technique
10:00 practice

WORKOUT OF THE DAY 

30 rounds for time:
Power clean
Front rack lunge right
Front rack lunge left
Shoulder to overhead

RX: (135/95)
55+: (95/65)
Lv2: (205/135)

*30:00 time cap

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

20:00 AMRAP:
50 jumping pull ups
50 burpees
50 calorie row
50 single unders

BARBELL

3 rounds barbell warm up

A) EMOTM 10:00
1 high hang snatch pull
1 high hang squat snatch
1 mid hang snatch pull
1 mid hang squat snatch

B) 10:00 to establish 1RM squat snatch

C) Overhead squat
5 x 3 w/ 5 second eccentric

D) Snatch grip deadlift
5 x 3 w/ 5 second eccentric