Monday 2/20

WARM UP
 
3 rounds:
100 single unders
10 good mornings
10 meter walking lunge
 
SKILL
 
Double under technique
10:00 practice
 
WORKOUT OF THE DAY
 
For time against 30:00 clock:
10 to 1 back squat from the floor
20 to 2 burpees
30 to 3 pull ups
 
RX: 185/125
55+: 135/95
Lv2: 225/155
 
ANYWHEREX
 
SKILL
 
EMOTM 10:00
5 perfect front squats
 
WORKOUT
 
20:00 AMRAP:
5 rope climb to standing
10 wall balls
20 hollow rocks
BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch

A) build to a 1rm 5 sec pause Front Squat
Drop 20% and do 1×3 w/o a pause

B) 1 rm pause Snatch (2sec at knee) *no misses
drop 20% and do 2×2

C) Snatch pulls 3×3 @100%+

D) weighted push-up 3×6
BB bent rows 3×6