Wednesday 10/4

WARM UP

3 rounds:
1:00 partner mirror (:30 each)
20 partner wall ball

SKILL

Muscle up progressions
10:00 practice

WORKOUT OF THE DAY

For time:
800 meter farmer carry
60 meter handstand walk
400 meter farmer carry
40 meter handstand walk
200 meter farmer carry
20 meter handstand walk

*Scale handstand walk to 180m/120m/60m bear crawl

BARBELL

2 rounds barbell warm up
Accumulate 1:00 in overhead squat
Sots press 3 x 10

A) High hang snatch pull + mid hang snatch pull + full snatch
5 x 1 building to 80% 1RM

B) 1 1/4 squat snatch
5 x 1 @ 90% +

C) Snatch grip deadlift
3 x 3 @ 120%

D) Overhead squat
5 x 1 @ 15-5-10 tempo