Monday 7/10

WARM UP

5:00 skipping rope
3 rounds:
10 lateral goblet squat under
10 push press
10 hanging shrugs

SKILL

D ball kneel to stand
5×5 each leg

*Dball must be bear hugged

WORKOUT OF THE DAY 

10:00 to establish 1RM Clean and Jerk
5:00 AMRAP calorie assault bike

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

30:00 AMRAP with partner:
50 ring rows
50 push ups
50 abmat situps
50 air squats

BARBELL

2 rounds of BB Warm up
3 rounds:
:30 overhead squat hold
5 sots press from snatch
3 high hang snatch pulls
3 mid hang snatch pulls
3 low hang snatch pulls

A) EMOTM 10:00
1 squat snatch
*Build to heavy

B) Squat snatch
3 x 3 @ 70% of day’s max

C) Deficit snatch pull
5 x 3 @ 110% of day’s max

D) Back squat
1 x 5 @ 75%
1 x 5 @ 77.5%
1 x max @ 80%