Monday 2/27

WARM UP

5:00 tic tac toe
3 rounds:
10 good mornings
10 air squats
10 kip swings

SKILL

Overhead squat
5 x 5

WORKOUT OF THE DAY 

EMOTM 21:00
Minute 1: 21 KB swings (32/24)
Minute 2: 14 thrusters (95/65)
Minute 3: 7 muscle ups
*If you fail a minute, complete the reps then rest the following minute

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

For time with partner:
3 rounds:
40/30 calorie assault bike each
40/30 pushups each
*Partner 1 may advance to pushups while partner 2 begins bike

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 1rm front squat *10min camp

B) 1 rm pause Snatch (2sec at knee) *1 miss allowed
drop 20% and do 1×2

C) Snatch pulls 3×3 @100%+

D) weighted push-up 3×7
BB bent rows 3×7