Monday 1/30

WARM UP
 
800 meter run
3 rounds:
10 hanging shrugs
10 air squats
10 ring rows
 
SKILL
 
EMOTM 10:00
ODD: 10 pullups + 10 walking lunges
EVEN: 10 pushups + 10 walking lunges
 
WORKOUT OF THE DAY
 
20:00 AMRAP:
100 wall ball (20/14)
75 snatch (75/55)
50 overhead squat (95/65)
25 muscle ups
55+: (55/45) (75/55)
*Score is total reps completed
 
ANYWHEREX
SKILL
Front squat technique
5 x 5
 
WORKOUT
 
5 rounds for completion:
1:00 goblet squat hold
1:00 overhead kb hold right arm
1:00 overhead kb hold left arm
1:00 hollow body hold
BARBELL

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

A) 10 min EMOM 2 sec pause 2 inches off floor Snatch @ 60%+
Snatch 3×1 @ 80%+

B)2 front squats + split jerk x 4 sets @ 65%+

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

D) DB RDL 3×12 *3 sec negative
Stepups 3x 6/leg