Wednesday 1/11

WARM UP

3 rounds:
10 good mornings
10 pushups
200 meter run

SKILL

Pistol progressions
10:00 practice

WORKOUT OF THE DAY

Establish 1RM Deadlift
Establish 1RM Floor Press

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

5 x 1:00 rounds for each exercise:
Russian twist
Kb swing
Rope slams
Mountain climbers

BARBELL
“barbell warmup”
-accumulate 2 minutes in OHS
-3×8 sots press in clean

A) Mid hang power snatch + 3 snatch grip push press x 3sets @ 60%+

B) Clean pull + Pause clean + pause jerk x 3 sets @ 70%+
Clean & Jerk x 3 sets @ 85%+

C) Deficit snatch pulls 3×5 @80%

D) Db Push press 4×10
Single arm db bent row 4×6/arm