Monday 3/6

WARM UP

5:00 tripedal movement
3 rounds:
10 hanging shrugs
10 empty bar deadlifts
10 meter walking lunge

SKILL

HSPU technique
10:00 practice

WORKOUT OF THE DAY 

8:00 AMRAP:
5 muscle ups
10 deadlifts

*Weight increases each round

RX: (135/95) (155/105) (185/125) (225/155) (275/185) (315/205)
55+: (95/65) (115/75) (135/95) (155/105) (185/125) (225/155)
Lv2: (185/125) (225/155) (275/185) (315/205) (365/245) (405/275)

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

8 tabata rounds of each exercise:
Assault bike for calories
Abmat situps
Bear crawl for meters
Burpees

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 2rm front squat w/ 3 sec pause on first rep *10min cap

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

C) Snatch pulls 3×3 @100%+

D) weighted push-up 3×8
BB bent rows 3×8