Wednesday 1/18

WARM UP

5 rounds:
:30 run in place
:30 overhead squat hold

SKILL

Overhead squat technique
10:00 practice/warm up

WORKOUT OF THE DAY 

“Nancy”
5 rounds for time:
400 meter run
15 overhead squats (95/65)

ANYWHEREX

SKILL

Strict dumbbell press
5 x 5

WORKOUT

20:00 AMRAP:
5 climb to standing
5 wall walks
15 calorie row

BARBELL
“barbell warmup”
-accumulate 2 minutes in Front squat
-3×8 sots press in snatch

A) Low hang power snatch + 2 snatch grip push press + 1 OHS x 3sets @ 60%+

B) Power clean  + 2 front squats  + jerk x 3 sets @ 70%+
Clean & Jerk x 3 sets @ 85%+

C) Deficit snatch pulls 3×5 @83%

D) Db Push press 4×8
Single arm db bent row 4×4/arm