WARM UP
5:00 row or bike
Zone 1 mobility assessment + 3 primer exercises
-3 x 10 Sots press
-3 x 5 Prone handcuff drill
-3 x 10 hanging shrug
SKILL
Double unders
10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
20 pull ups
10 overhead squats
RX: (95/65) (135/95) (155/105) (185/125) (225/155)
55+: (45/35) (75/55) (95/65) (115/75) (135/95)
LV2: (95/65) (135/95) (185/125) (225/155) (265/175)
*Every round pull ups increase by 2 reps. Overhead squats decrease by 2 reps. 10:00 time cap.
ANYWHEREX
SKILL
Double unders
10:00 practice
WORKOUT
5 rounds for time:
20 ring rows
10 goblet squats
*Every round ring rows and goblet squats increase by 2 reps. No time cap.
BARBELL
3 rounds barbell warm up
A) 5 rounds for completion:
1 snatch pull
1 muscle snatch
1 power snatch
1 overhead squat
B) 15:00 Build to heavy:
1 high hang squat snatch
C) Deficit snatch grip deadlift
3 x 7
D) Snatch grip bent row
3 x 20