Monday 9/17

WARM UP

3 rounds:
10 meter inch worm push up
10 meter front rack walking lunge
:30 goblet squat hold

SKILL

Handstand pirouettes
10 minutes practice

WORKOUT OF THE DAY

“Bear Complex”
7 unbroken rounds of:
Power clean
Front squat
Overhead press
Back squat
Overhead press

Build to heaviest weight possible in 5 attempts

*Squat and press may be combined into a thruster, but power clean and front squat may not be combined. Athletes cannot jerk the weight to overhead.

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

5 rounds for time:
500 meter row
20 jumping pull ups
20 abmat situps

BARBELL

2 rounds barbell warm up
1:00 oh squat hold
3 x 10 sots press

A) EMOTM 10:00
1 snatch pull
1 high hang muscle snatch

B) Power snatch
5 x 2 @ 75% 1RM

C) Squat snatch
5 x 1

D) Overhead squat
5 x 1 @ 15/5/10 tempo
*15 seconds down, 5 second hold, 10 seconds up