Monday 5/1

WARM UP

EMOTM 10:00
10 good mornings
5 kb thrusters each arm

SKILL

Handstand holds

WORKOUT OF THE DAY 

3 rounds for time:
400 meter run
20 kb swings
500 meter row
20 pushups

ANYWHEREX

SKILL

Medball lunge and twist
5 x 5 steps each leg

WORKOUT

3 rounds for time:
400 meter run
20 kb swings
500 meter row
20 pushups

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-4×5 sots press in snatch
A) build to a 5RM front squat *12min cap

B) 1RM power snatch + hi hang snatch *no misses
drop 20% and do 2×2 (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 3×10