Monday 6/19

WARM UP

3 rounds:
30 meter low bear crawl
20 meter toy soldiers
10 meter duck walk

SKILL

Complete 3 rounds:
1:30 max double under
1:30 rest

WORKOUT OF THE DAY

EMOTM 20:00
Odd: 5 snatch grip deadlifts
Even: 1 set unbroken strict pull ups

*Score is total pull ups & heaviest weight, i.e. 165 p/u @ 225#

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

EMOTM 20:00
Odd: 20 alternating single arm kb swings
Even: 10 goblet squats

BARBELL

Barbell Warmup
accumulate 1 min in Front squat
4×5 snatch grip sots press

A) 1RM Low hang squat snatch *1 Miss allowed **drop 20% and do 2×2
B) front squat 3×8 @77.5%
C) pause (mid) clean pulls 3×3 90%+
D) FFE Reverse Lunges 3×8/leg
Db floor press 3×8 w/4 sec eccentric