Monday 1/23

WARM UP
 
1000 meter row
3 rounds:
10 meter inch worm pushups
10 kip swings
10 meter low bear crawl
 
SKILL
 
Handstands on parralettes
10:00 practice
 
WORKOUT OF THE DAY
 
EMOTM 20:00
ODD: 10 meter overhead lunge (45/35) + 8 bar facing burpees
EVEN: 10 meter overhead lunge (45/35) + 8 c2b pullups
 
55+: Jumping chest to bar
 
*Use bumper plates for lunges. If athlete fails to finish in the minute, complete work then rest the following minute and resume. Score is total burpees + pull-ups.
 
ANYWHEREX
 
SKILL
 
Overhead squat technique
5 x 5
 
WORKOUT
 
For time:
100 wall balls
50 rope climb to standing
25 wall walks
 
*Partition any way.
BARBELL

“BARBELL Warmup”
-accumulate 2 min in OHS
-3×10 sots press in clean

A) 8 min EMOM 2 sec pause 2 inches off floor Snatch @ 60%+
Snatch 3×1 @ 80%+

B)3 front squats + split jerk x 4 sets @ 60%+

C) clean pulls 3×3 @ 95% * 5 sec negative

D) DB RDL 3×10 *3 sec negative
Stepups 3x 5/leg