Wednesday 1/15

WARM UP
5:00 handball
3 rounds:
10 deadlift
10 front squat
10 calorie row
SKILL
Headstand holds
10:00 practice
WORKOUT OF THE DAY
For time with partner:
300 calorie row
50 squat cleans
RX: (135/95) (155/105) (185/125) (205/135) (225/155)
55+: (95/65) (115/75) (135/95) (155/105) (185/125)
Lv2: (185/125) (205/135) (225/155) (245/165) (275/185)
*Perform 10 reps at each weight. 1 athlete must always be rowing until the 300 calories are completed. Time stops when both tasks are finished. 30:00 time cap.
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
“Annie”
50-40-30-20-10
Double unders
Abmat situps
*Scale double unders to 150-120-90-60-30 single unders.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch pull + power snatch + squat snatch
B) Build to heavy
1 squat snatch w/ pause in the squat
C) Snatch grip deadlift w/ reset
5 x 3
D) EMOTM 10:00
1 to 10 hang power snatch @ 40% 1RM