WARM UP

5:00 partner volleyball
Zone 3 mobility assesment
1-3 primer exercises (coach’s choice)

SKILL

EMOTM 10:00
5 back squat @65% 1RM

WORKOUT OF THE DAY

For time or E5MOTM:
10 deadlift
20 pull up
30 calorie row
40 HSPU

*Workout is for time, unless finished under 5:00. Athlete must wait until 5:00 to begin 2nd round. Score is total reps completed & finish time.

RX: (225/155)
55+: (155/105)
Lv2: (275/185) c2b pull up

ANYWHEREX

SKILL

Double under technique
10:00 practice

WORKOUT

Partner relay for time:
4 x 400 meter medball carry
4 x 200 meter sled push
4 x 100 meter bear crawl
2 x 400 meter medball carry
2 x 200 meter sled push
2 x 100 meter bear crawl

*Partner 2 rests while partner 1 works. Each partner will do the same amount of work.

BARBELL

3 rounds:
10 meter quad pull
10 meter knee pull
10 meter toy soldier
:30 oh squat hold
10 sots press

A) High hang snatch + mid hang snatch + full snatch
– Build to 50% 1RM

B) 15:00 to establish 1RM high hang squat snatch

C) Snatch grip deadlift from deficit
5 x 3

D) Snatch grip push press
5 x 7