Monday 3/13

WARM UP
 
3 rounds:
10 meter toy soldiers
10 medball squats
200 meter medball carry
 
SKILL
 
Muscle up progressions
10:00 practice
 
WORKOUT OF THE DAY
 
15:00 AMRAP:
5 power cleans (185/125)
20 wall balls
40 double unders
 
ANYWHEREX
 
SKILL
 
EMOTM 10:00
5 perfect wall balls
 
WORKOUT
 
Death by…
Calorie row
Alternating single arm dumbbell thruster
 
*Immediately following completion of rowing, athletes start thrusters
BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 2rm front squat w/ 1 sec pause on first rep *10min cap

B) 1 rm power snatch *1 miss allowed
drop 20% and do 1×2

C) Mid hang clean pulls 3×3 @100%+

D) single arm DB Bench 3×8/arm
Partner kneeling hamstring curl 3×5-10