Monday 2/6

WARM UP

 
5:00 quadrupedal movement
 
3 rounds:
10 pushups
10 hanging shrugs
10 air squats
 
SKILL
 
Rope climb technique 
10:00 practice
 
WORKOUT OF THE DAY
 
For time with partner (30:00 time cap):
10 x 500 meter row
*While 1 partner is rowing, other partner must complete 1 round of “Cindy”
 
ANYWHEREX
 
SKILL
 
Back squat technique
5 x 5
 
WORKOUT
 
20:00 AMRAP:
5 DB push press
10 DB step ups
15 burpees
BARBELL

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

A) 12 min EMOM 2 sec pause 2 inches off floor Snatch @ 60%+
Snatch 3×1 @ 80%+

B)1 front squats + split jerk x 3 sets @ 70%+

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

D) DB RDL 4×8 *3 sec negative
Stepups 4x 6/leg