Monday 4/24

WARM UP

3 rounds:
50 single under
10 kip swings
10 front squats

SKILL

Headstand to handstand
10:00 practice

WORKOUT OF THE DAY

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

ANYWHEREX

SKILL

EMOTM 10:00
5 perfect goblet squats

WORKOUT

“Kelly”
5 rounds for time:
400 meter run
30 box jumps
30 wall balls

*40:00 time cap

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 10RM front squat  *15min cap

B) 1RM power snatch + hi hang snatch *no misses
drop 20% and do 1×2 (1 set of the complex =1 rep)

C) clean pulls 4×1 @110%+ *4 sec negative

D) Strict pull-ups 4×6-10 *if athlete cannot do 6 unbroken pull-ups, then scale to 6 negative pull-ups

barbell good morning 3×12