Monday 4/3

WARM UP

3 rounds:
5 wall walks
10 oh squats
200 meter run

SKILL

Accumulate 2:00 in ring support

WORKOUT OF THE DAY 

12:00 AMRAP with partner:
30 meter handstand walk (each)
6 squat snatch (shared)

*Weight increases each round. Scale hs walk to 100 meter bear crawl.

RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (45/35) (55/45) (75/55) (95/65) (115/75)
Lv@: (185/125) (205/135) (225/155) (245/165) (265/175)

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

5:00 AMRAP assault bike calories
:30 work/:30 rest
5:00 AMRAP burpees
:30 work/:30 rest
5:00 AMRAP kettle bell swings
:30 work/:30 rest

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

Drop 20% and do 1×8 w/o pause

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

C) low hang clean pulls 3×3 @100%+

D) Single Arm DB Rows 3×8/arm

barbell single leg RDL 3×8/leg