WARM UP
3 rounds:
10 meter waiter walk right arm
10 meter waiter walk left arm
10 kip swings
1:00 front rack mobility
SKILL
Db overhead squat
10:00 practice
WORKOUT OF THE DAY
For time:
400 meter run
42 pull ups
21 hang clean
400 meter run
30 pull ups
15 hang clean
400 meter run
18 pull ups
9 hang clean
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
ANYWHEREX
SKILL
Hang snatch technique
5 x 5
WORKOUT
30-27-24-21-18-15-12-9-6-3
Calorie row
20-18-16-14-12-10-8-6-4-2
Db push press