Monday 1/9

WARM UP
 
3 rounds:
15 calorie row
10 front squats
5 wall walks
 
SKILL
 
Handstand balancing
10:00 practice
 
WORKOUT OF THE DAY
 
20:00 clock:
Calorie row (20/16)
20 meter handstand walk
15 squat cleans (135/95)
*Cleans decrease by 2 reps per round
*Cleans increase in weight each round
RX: (95/65) (115/75) (135/95) (185/125) (225/155)
55+: (45/35) (75/55) (95/65) (115/75) (135/95)
Lv2: (135/85) (185/115) (225/145) (275/175) (315/205)
 
ANYWHEREX
 
SKILL
 
Thruster technique
5 x 5
 
WORKOUT
 
1 mile assault bike for time

BARBELL

“barbell warmup”
-accumulate 2 minutes in OHS
-3×8 sots press in clean

A) 2 pause snatch deadlift + mid hang snatch w/ 3 sec pause in catch  x 3 sets @ 70%
snatch x 4 sets @ 85%+

B)  long pause power clean+ 2 split jerk x 3 sets @ 60%+

C) 2 front squats + 2 split jerk x 3 @ 75%+

D) DB RDL’s  3×12

FFE DB split squat 3×6/leg