Monday 4/10

WARM UP

3 rounds:
10 P bar swings
10 meter walking lunge
10 hollow rocks
100 single unders

SKILL

Handstand to forward roll
-standard
-pistol
-straddle

WORKOUT OF THE DAY 

For time:
40 calorie assault bike
30 toes to bar
20 power clean

RX: (155/105)
55+: (95/65)
Lv2: (225/155)

ANYWHEREX

SKILL

Single arm KB front squat
5 x 5 each arm

WORKOUT

40:00 time cap:

4-5 person teams:
10 x 50 meter sled push
10 x 100 meter sandbag carry
10 x 150 meter row
10 x 200 meter run

*Teams must maintain same order throughout and may only rotate upon completion of each set.

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 *10min cap

Drop 20% and do 1×6 w/o pause

B) 1rm snatch + low hang squat snatch *no misses
drop 20% and do 2×2 (1 set of the complex =1 rep)

C) low hang clean pulls 3×3 @100%+

D) Single Arm DB Rows 3×10/arm

barbell single leg RDL 3×10/leg