Monday 8/28

WARM UP

5:00 bike or row
1 round:
:30 couch stretch right
:30 couch stretch left
:30 frog stretch
10 good mornings
10 air squats
10 lateral lunges right
10 lateral lunges left

SKILL

10:00 to establish 1RM front squat

WORKOUT OF THE DAY 

EMOTM 20:00
Odd: 5 front squat @70% 1RM
Even: :30 handstand hold against wall

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

EMOTM 20:00
Odd: 10 goblet squats
Even: :30 handstand hold against wall

BARBELL

2 rounds barbell warm up
3 x 8 sots press
Accumulate 1:00 in overhead squat

A) EMOTM 10:00
3 x 1 perfect snatch pulls
*Reset each rep. Build to 100+% 1RM snatch

B) Power snatch
5 x 2
*Build to heavy double

C) High hang squat snatch
5 x 2 @ 80% 2RM power snatch

D) 100 snatch grip push press w/ empty bar
*Every broken set perform 10 barbell good mornings