Wednesday 10/3

WARM UP

5:00 hand tag

3 rounds:
10 meter toy solider
5 kb windmill left
5 kb windmill right

SKILL

Build to heavy Turkish getup

WORKOUT OF THE DAY

“Shuttle Sprint Ladder”

EMOTM 20:00
10 meter shuttle run (5 meters out and 5 meters back)

*Add 10 meters each minute until failure to finish prescribed distance in the minute.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 15:00
Halting snatch pull + mid hang squat snatch

B) Snatch grip deadlift w/5 second eccentric
5 x 1

C) EMOTM 15:00
Halting clean pull + low hang squat clean + jerk

D) Front squat w/ 5 second eccentric
5 x 1