Thursday 11/21

WARM UP
5:00 quadrupedal movement
SKILL
Handstand walking
10:00 practice
WORKOUT OF THE DAY
EMOTM until failure:
Build to 1RM clean and jerk
*Athletes must start with empty bar and add 10lb each minute until 90% of 1RM. Then athletes may increase by 5lb increments. Score 1RM weight.
3 rounds for completion:
15 GHD situps
15 GHD hip extensions
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
30:00 AMRAP:
800 meter run
20 double DB hang squat clean and jerk