Monday 3/27

WARM UP

3 rounds:
200 meter run
10 kip swings
10 pushups
10 good mornings

SKILL

EMOTM 10:00
1 wall climb per class member

WORKOUT OF THE DAY 

For time:
1 mile run
30 clean and jerks
30 pull ups
30 burpees
1 mile run

*40:00 time cap

RX: (135/95)
55+: (95/65)

ANYWHEREX

SKILL

Goblet squat technique
5 x 10

WORKOUT

EMOTM 30:00
Minute 1: 3 rope climb to standing
Minute 2: 10 wall balls
Minute 3: 30 single unders

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

B) 1 rm power snatch *1 miss allowed
drop 20% and do 3×2

C) Mid hang clean pulls 3×3 @100%+

D) single arm DB Bench 3×12/arm
Partner kneeling hamstring curl 3×5-10