Monday 4/9

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