WARM UP
5:00 quadrapedal movement
SKILL
Shoulder & hip mobility
10:00 prep
WORKOUT OF THE DAY
15:00 to establish 1RM snatch
15:00 to establish 1RM clean and jerk
ANYWHEREX
SKILL
Strict press
5 x 5
WORKOUT
30-25-20-15-10-5
Calorie row
Double under
Alternating single arm Kb swing
BARBELL
3 rounds:
10 m knee pull
10 m quad pull
10 m toy soldier
:30 front squat hold
10 sots press
A) EMOTM 10:00
1 high hang pull
1 mid hang pull
1 full clean
B) Clean lift off + power clean & jerk
5 x (2 + 1)
C) Front squat
5 x 2
D) 3 rounds for completion:
10 barbell good morning
10 push press
10 GHD situp