Wednesday 11/29

WARM UP

800 meter run
10 good mornings
10 burpees
10 heavy kb deadlift

SKILL

Tire flip technique
10 flips

WORKOUT OF THE DAY

100 burpee challenge

Cash out:
100 abmat situps
100 GHD hip extensions

*complete in any order

BARBELL

3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter lateral lunge
:30 front squat hold
10 sots press

A) 3 rounds:
3 high hang clean
3 mid hang clean
3 low hang clean & jerk

B) 15:00 build to heavy:
Squat clean + 2 jerk

C) Deficit clean pull
5 x 3

D) 100 push press
*every broken set complete 20 front rack walking lunges @ same weight