Wednesday 10/11

WARM UP

For completion:
30 meter bear crawl
30 meter duck walk
30 meter crab walk
30 meter frog hop

SKILL

Single arm kb squat
5 x 5 each arm

WORKOUT OF THE DAY

7-5-3
Hang squat clean
Strict HSPU
Bar muscle up

RX: (185/125)
55+: (105/75)
Lv2: (225/155)

*Scale bar muscle up to c2b. Scale HSPU with abmat.

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

5 rounds for time:
400 meter medball carry
21 medball squats
15 burpees

*40:00 time cap

BARBELL

2 rounds barbell warm up
Clean grip sots press 3 x 10

A) 3 position clean drill
5 x 3 second hold at each position

B) 10:00 to establish 1RM clean and jerk

C) 10:00 to establish 1RM front squat

D) 3 rounds for completion:
5 push press
10 low hang clean pull
15 GHD hip extension