Monday 8/14

WARM UP

800 meter run
3 rounds:
10 hollow rocks
10 front squats
10 kip swings

SKILL

GHD situp
3 x 20

WORKOUT OF THE DAY

10 rounds for time:
1 squat clean & jerk
3 ring muscle ups
5 deadlifts
7 ring dips

*Scale muscle ups to 3 pull ups + 3 dips. 25:00 time cap.

RX: (205/125)
55+: (135/95)
Lv2: (245/165)

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

For time with partner:
1 mile sled push
100 burpees

*Only one athlete works at a time. Share work however.

BARBELL

Barbell warm up
-accumulate 1:00 in overhead squat
-sots pres 3 x 10

A) EMOTM 10:00
1 snatch pull, build to 120%

B) Establish 2RM power snatch

C) Overhead squat
3 x max reps in 1:00 at 3/4 bodyweight

D) 100 snatch grip bent row
*every broken set perform 10 close grip push ups