WARM UP
3 rounds:
10 meter toy soldier
10 meter walking lunge
10 push ups
200 meter run
SKILL
EMOTM 10:00
5-10 Strict toes to bar
WORKOUT OF THE DAY
“Hel-Anne”
3 rounds for time:
400 meter run
21 deadlifts
12 HSPU
RX: (225/155)
55+: (155/105)
*Athletes may not scale HSPU. 3 hand release push ups equal 1 HSPU.
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
100 abmat situps for time
*EMOTM perform 7 burpees, including first minute
BARBELL
2 rounds barbell warm up
1:00 in overhead squat
3 x 10 sots press
A) EMOTM 10:00
3 rounds high hang power + high hang squat snatch
3 rounds mid hang power + mid hang squat snatch
4 rounds low hang power + low hang squat snatch
B) 15:00 Build to heavy:
High hang + full snatch + overhead squat
C) Snatch balance
3 x 3
D) Back squat
5 x 5