WARM UP
1000 meter row
3 rounds:
20 jumping jacks
10 push ups
10 air squats
SKILL
Double under technique
10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
8 HSPU
10 double kb front squat
12 deadlift
RX: (24kg/16kg) (225/155)
55+: (16kg/12kg) (155/105)
LV2: strict HSPU (32kg/24kg) (275/185)
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
5 rounds for time:
15 ring rows
15 lateral squat unders
15 burpees
15 walking lunges
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 5:00
1 high hang power snatch
EMOTM 5:00
1 high hang squat snatch
EMOTM 5:00
1 full squat snatch
B) Snatch grip push press
3 x 5
C) EMOTM 5:00
1 high hang power clean & jerk
EMOTM 5:00
1 high hang squat clean & jerk
EMOTM 5:00
1 full squat clean & jerk
D) Front squat
3 x 5